Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cauliflower vs. Potato flour — In-Depth Nutrition Comparison

Compare

How are Cauliflower and Potato flour different?

  • Cauliflower is richer in Vitamin C, and Vitamin K, while Potato flour is higher in Vitamin B6, Potassium, Vitamin B3, Phosphorus, Copper, Fiber, Vitamin B1, and Iron.
  • Cauliflower covers your daily need of Vitamin C 49% more than Potato flour.

Cauliflower, raw and Potato flour types were used in this article.

Infographic

Cauliflower vs Potato flour infographic
Infographic link

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.
Contains less Sodium -45.5%
Contains more Calcium +195.5%
Contains more Iron +228.6%
Contains more Magnesium +333.3%
Contains more Phosphorus +281.8%
Contains more Potassium +234.8%
Contains more Zinc +100%
Contains more Copper +405.1%
Contains more Manganese +101.9%
Contains more Selenium +83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6.6% 16% 11% 19% 26% 3.9% 7.4% 13% 20% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 46% 72% 88% 7.2% 15% 66% 41% 6%
Contains less Sodium -45.5%
Contains more Calcium +195.5%
Contains more Iron +228.6%
Contains more Magnesium +333.3%
Contains more Phosphorus +281.8%
Contains more Potassium +234.8%
Contains more Zinc +100%
Contains more Copper +405.1%
Contains more Manganese +101.9%
Contains more Selenium +83.3%

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.
:
Contains more Vitamin C +1168.4%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B5 +40.7%
Contains more Folate +128%
Contains more Choline +12.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +356%
Contains more Vitamin B3 +591.7%
Contains more Vitamin B6 +317.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1.6% 0% 161% 13% 14% 9.5% 40% 42% 43% 0% 24% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 13% 57% 12% 66% 28% 177% 19% 0% 22% 0%
Contains more Vitamin C +1168.4%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B5 +40.7%
Contains more Folate +128%
Contains more Choline +12.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +356%
Contains more Vitamin B3 +591.7%
Contains more Vitamin B6 +317.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1312.1%
Contains more Protein +259.4%
Contains more Fats +21.4%
Contains more Carbs +1572%
Contains more Other +313.2%
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Water +1312.1%
Contains more Protein +259.4%
Contains more Fats +21.4%
Contains more Carbs +1572%
Contains more Other +313.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +325%
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +383.9%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains more Monounsaturated Fat +325%
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +383.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Potato flour
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Potato flour Opinion
Net carbs 2.97g 77.2g Potato flour
Protein 1.92g 6.9g Potato flour
Fats 0.28g 0.34g Potato flour
Carbs 4.97g 83.1g Potato flour
Calories 25kcal 357kcal Potato flour
Fructose 0.97g Cauliflower
Sugar 1.91g 3.52g Cauliflower
Fiber 2g 5.9g Potato flour
Calcium 22mg 65mg Potato flour
Iron 0.42mg 1.38mg Potato flour
Magnesium 15mg 65mg Potato flour
Phosphorus 44mg 168mg Potato flour
Potassium 299mg 1001mg Potato flour
Sodium 30mg 55mg Cauliflower
Zinc 0.27mg 0.54mg Potato flour
Copper 0.039mg 0.197mg Potato flour
Manganese 0.155mg 0.313mg Potato flour
Selenium 0.6µg 1.1µg Potato flour
Vitamin E 0.08mg 0.25mg Potato flour
Vitamin C 48.2mg 3.8mg Cauliflower
Vitamin B1 0.05mg 0.228mg Potato flour
Vitamin B2 0.06mg 0.051mg Cauliflower
Vitamin B3 0.507mg 3.507mg Potato flour
Vitamin B5 0.667mg 0.474mg Cauliflower
Vitamin B6 0.184mg 0.769mg Potato flour
Folate 57µg 25µg Cauliflower
Choline 44.3mg 39.5mg Cauliflower
Vitamin K 15.5µg 0µg Cauliflower
Tryptophan 0.02mg 0.115mg Potato flour
Threonine 0.076mg 0.28mg Potato flour
Isoleucine 0.071mg 0.299mg Potato flour
Leucine 0.106mg 0.425mg Potato flour
Lysine 0.217mg 0.413mg Potato flour
Methionine 0.02mg 0.107mg Potato flour
Phenylalanine 0.065mg 0.316mg Potato flour
Valine 0.125mg 0.356mg Potato flour
Histidine 0.056mg 0.166mg Potato flour
Saturated Fat 0.13g 0.09g Potato flour
Monounsaturated Fat 0.034g 0.008g Cauliflower
Polyunsaturated fat 0.031g 0.15g Potato flour
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Potato flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
31%
Potato flour
Minerals Daily Need Coverage Score
13%
Cauliflower
41%
Potato flour

Comparison summary

Which food is lower in Saturated Fat?
Potato flour
Potato flour is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 25mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.