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  6. Cauliflower vs. Mashed potato

Cauliflower vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between cauliflower and mashed potato

  • Cauliflower is richer in vitamin C, folate, vitamin K, and choline, yet mashed potato is richer in polyunsaturated fat.
  • Daily need coverage for vitamin C for cauliflower is 54% higher.
  • Cauliflower contains 6 times more folate than mashed potato. Cauliflower contains 57µg of folate, while mashed potato contains 9µg.
  • Cauliflower contains less sodium.

Food types used in this article are Cauliflower, raw and Fast foods, potato, mashed.

Infographic

Cauliflower vs Mashed potato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more CalciumCalcium +22.2%
Contains more IronIron +35.5%
Contains more CopperCopper +11.4%
Contains more ZincZinc +22.7%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +58.2%
Contains more PhosphorusPhosphorus +34.1%
Contains more SeleniumSelenium +33.3%
~equal in Magnesium ~15mg
~equal in Potassium ~286mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin KVitamin K +162.7%
Contains more FolateFolate +533.3%
Contains more CholineCholine +230.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B3Vitamin B3 +113%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Mashed potato DV% diff.
Vitamin C 48.2mg 0mg 54%
Vitamin B5 0.667mg 13%
Sodium 30mg 306mg 12%
Folate 57µg 9µg 12%
Polyunsaturated fat 0.031g 1.342g 9%
Vitamin K 15.5µg 5.9µg 8%
Choline 44.3mg 13.4mg 6%
Vitamin B6 0.184mg 0.12mg 5%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Fats 0.28g 2.82g 4%
Vitamin B3 0.507mg 1.08mg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B2 0.06mg 0.015mg 3%
Vitamin B1 0.05mg 0.015mg 3%
Calories 25kcal 89kcal 3%
Fiber 2g 1.3g 3%
Carbs 4.97g 14.65g 3%
Phosphorus 44mg 59mg 2%
Saturated fat 0.13g 0.577g 2%
Monounsaturated fat 0.034g 0.72g 2%
Vitamin E 0.08mg 0.42mg 2%
Manganese 0.155mg 0.098mg 2%
Fructose 0.97g 0.2g 1%
Protein 1.92g 1.65g 1%
Iron 0.42mg 0.31mg 1%
Net carbs 2.97g 13.35g N/A
Magnesium 15mg 15mg 0%
Calcium 22mg 18mg 0%
Potassium 299mg 286mg 0%
Sugar 1.91g 0.5g N/A
Copper 0.039mg 0.035mg 0%
Zinc 0.27mg 0.22mg 0%
Selenium 0.6µg 0.8µg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.015g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.013g 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +16.4%
Contains more WaterWater +15.6%
Contains more FatsFats +907.1%
Contains more CarbsCarbs +194.8%
Contains more OtherOther +65.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +2017.6%
Contains more Poly. FatPolyunsaturated fat +4229%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +370%
Contains more FructoseFructose +385%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.