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Cauliflower vs Potato - In-Depth Nutrition Comparison

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What are the differences between Cauliflower and Potato?

  • Cauliflower is higher in Vitamin C, Vitamin K, Folate, Vitamin B5 and Choline, yet Potato is higher in Vitamin B6 and Copper.
  • Cauliflower's daily need coverage for Vitamin C is 32% more.
  • Cauliflower has 8 times more Vitamin K than Potato. While Cauliflower has 15.5µg of Vitamin K, Potato has only 2µg.

We used Cauliflower, raw and Potatoes, flesh and skin, raw types in this article.

Infographic

Cauliflower vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Potato
Contains more Calcium +83.3%
Contains more Iron +92.9%
Contains more Potassium +42.1%
Contains more Magnesium +53.3%
Contains more Copper +182.1%
Contains more Zinc +11.1%
Contains more Phosphorus +29.5%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Calcium +83.3%
Contains more Iron +92.9%
Contains more Potassium +42.1%
Contains more Magnesium +53.3%
Contains more Copper +182.1%
Contains more Zinc +11.1%
Contains more Phosphorus +29.5%
Contains less Sodium -80%

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
:
4
Potato
Contains more Vitamin C +144.7%
Contains more Vitamin E +700%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +126.1%
Contains more Vitamin K +675%
Contains more Folate +280%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +62%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin C +144.7%
Contains more Vitamin E +700%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +126.1%
Contains more Vitamin K +675%
Contains more Folate +280%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +62%

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
30
Cauliflower
18
Potato
Mineral Summary Score
13
Cauliflower
20
Potato

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
12%
Cauliflower
12%
Potato
Carbohydrates
5%
Cauliflower
17%
Potato
Fats
1%
Cauliflower
0%
Potato

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.
Cauliflower Potato
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 1.09g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Cauliflower Potato Opinion
Calories 25 77 Potato
Protein 1.92 2.05 Potato
Fats 0.28 0.09 Cauliflower
Vitamin C 48.2 19.7 Cauliflower
Carbs 4.97 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.81 Potato
Calcium 22 12 Cauliflower
Potassium 299 425 Potato
Magnesium 15 23 Potato
Sugars 1.91 0.82 Potato
Fiber 2 2.1 Potato
Copper 0.039 0.11 Potato
Zinc 0.27 0.3 Potato
Starch 15.29 Potato
Phosphorus 44 57 Potato
Sodium 30 6 Potato
Vitamin A 0 2 Potato
Vitamin E 0.08 0.01 Cauliflower
Vitamin D 0 0
Vitamin B1 0.05 0.081 Potato
Vitamin B2 0.06 0.032 Cauliflower
Vitamin B3 0.507 1.061 Potato
Vitamin B5 0.667 0.295 Cauliflower
Vitamin B6 0.184 0.298 Potato
Vitamin B12 0 0
Vitamin K 15.5 2 Cauliflower
Folate 57 15 Cauliflower
Trans Fat 0 0
Saturated Fat 0.13 0.025 Potato
Monounsaturated Fat 0.034 0.002 Cauliflower
Polyunsaturated fat 0.031 0.042 Potato
Tryptophan 0.02 0.021 Potato
Threonine 0.076 0.067 Cauliflower
Isoleucine 0.071 0.066 Cauliflower
Leucine 0.106 0.098 Cauliflower
Lysine 0.217 0.107 Cauliflower
Methionine 0.02 0.032 Potato
Phenylalanine 0.065 0.081 Potato
Valine 0.125 0.103 Cauliflower
Histidine 0.056 0.035 Cauliflower
Fructose 0.97 0.26 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.