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Sweet potato vs Cauliflower - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.112g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (difference - 2.27g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Cauliflower
Cauliflower is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Cauliflower
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sweet potato Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
80
Sweet potato
31
Cauliflower
Mineral Summary Score
15
Sweet potato
10
Cauliflower

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +45.2%
Contains more Calcium +36.4%
Contains more Potassium +12.7%
Contains more Magnesium +66.7%
Contains more Copper +287.2%
Contains more Zinc +11.1%
Contains less Sodium -45.5%
Equal in Zinc - 0.27
Equal in Phosphorus - 44
Contains more Iron +45.2%
Contains more Calcium +36.4%
Contains more Potassium +12.7%
Contains more Magnesium +66.7%
Contains more Copper +287.2%
Contains more Zinc +11.1%
Contains less Sodium -45.5%
Equal in Zinc - 0.27
Equal in Phosphorus - 44

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +13.6%
Contains more Vitamin C +1908.3%
Contains more Vitamin K +761.1%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.507
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +13.6%
Contains more Vitamin C +1908.3%
Contains more Vitamin K +761.1%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.507

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Sweet potato
12%
Cauliflower
Carbohydrates
20%
Sweet potato
5%
Cauliflower
Fats
0%
Sweet potato
1%
Cauliflower

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Cauliflower Opinion
Calories 86 25 Sweet potato
Protein 1.57 1.92 Cauliflower
Fats 0.05 0.28 Cauliflower
Vitamin C 2.4 48.2 Cauliflower
Carbs 20.12 4.97 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.42 Sweet potato
Calcium 30 22 Sweet potato
Potassium 337 299 Sweet potato
Magnesium 25 15 Sweet potato
Sugars 4.18 1.91 Sweet potato
Fiber 3 2 Sweet potato
Copper 0.151 0.039 Sweet potato
Zinc 0.3 0.27 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 47 44 Sweet potato
Sodium 55 30 Cauliflower
Vitamin A 14187 0 Sweet potato
Vitamin E 0.26 0.08 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.05 Sweet potato
Vitamin B2 0.061 0.06 Sweet potato
Vitamin B3 0.557 0.507 Sweet potato
Vitamin B5 0.8 0.667 Sweet potato
Vitamin B6 0.209 0.184 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 15.5 Cauliflower
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.018 0.13 Sweet potato
Monounsaturated Fat 0.001 0.034 Cauliflower
Polyunsaturated fat 0.014 0.031 Cauliflower
Tryptophan 0.031 0.02 Sweet potato
Threonine 0.083 0.076 Sweet potato
Isoleucine 0.055 0.071 Cauliflower
Leucine 0.092 0.106 Cauliflower
Lysine 0.066 0.217 Cauliflower
Methionine 0.029 0.02 Sweet potato
Phenylalanine 0.089 0.065 Sweet potato
Valine 0.086 0.125 Cauliflower
Histidine 0.031 0.056 Cauliflower
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.