Cauliflower vs. Potato — In-Depth Nutrition Comparison
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What are the differences between cauliflower and potatoes?
- Cauliflower is higher in vitamin C, vitamin K, folate, vitamin B5, and choline, yet potatoes are 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 potatoes. While cauliflower has 15.5µg of vitamin K, potatoes have only 2µg.
We used Cauliflower, raw and Potatoes, flesh and skin, raw types in this article.
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.
| Contains more CalciumCalcium | +83.3% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more PotassiumPotassium | +42.1% |
| Contains more IronIron | +92.9% |
| Contains more CopperCopper | +182.1% |
| Contains more ZincZinc | +11.1% |
| Contains more PhosphorusPhosphorus | +29.5% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +29% |
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 CVitamin C | +144.7% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B5Vitamin B5 | +126.1% |
| Contains more Vitamin KVitamin K | +675% |
| Contains more FolateFolate | +280% |
| Contains more CholineCholine | +266.1% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin B3Vitamin B3 | +109.3% |
| Contains more Vitamin B6Vitamin B6 | +62% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more FatsFats | +211.1% |
| Contains more WaterWater | +16.2% |
| Contains more CarbsCarbs | +251.9% |
| Contains more OtherOther | +47.4% |
~equal in
Protein
~2.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +1600% |
| Contains less Sat. FatSaturated fat | -80.8% |
| Contains more Poly. FatPolyunsaturated fat | +35.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +203.2% |
| Contains more FructoseFructose | +273.1% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 48.2mg | 19.7mg | 32% |
| Folate | 57µg | 15µg | 11% |
| Vitamin K | 15.5µg | 2µg | 11% |
| Vitamin B6 | 0.184mg | 0.298mg | 9% |
| Copper | 0.039mg | 0.11mg | 8% |
| Vitamin B5 | 0.667mg | 0.295mg | 7% |
| Choline | 44.3mg | 12.1mg | 6% |
| Starch | 15.29g | 6% | |
| Iron | 0.42mg | 0.81mg | 5% |
| Carbs | 4.97g | 17.49g | 4% |
| Potassium | 299mg | 425mg | 4% |
| Calories | 25kcal | 77kcal | 3% |
| Vitamin B3 | 0.507mg | 1.061mg | 3% |
| Vitamin B1 | 0.05mg | 0.081mg | 3% |
| Manganese | 0.155mg | 0.2mg | 2% |
| Vitamin B2 | 0.06mg | 0.032mg | 2% |
| Phosphorus | 44mg | 57mg | 2% |
| Magnesium | 15mg | 23mg | 2% |
| Sodium | 30mg | 6mg | 1% |
| Fructose | 0.97g | 0.26g | 1% |
| Calcium | 22mg | 12mg | 1% |
| Protein | 1.92g | 2.05g | 0% |
| Fats | 0.28g | 0.09g | 0% |
| Net carbs | 2.97g | 15.39g | N/A |
| Sugar | 1.91g | 0.82g | N/A |
| Fiber | 2g | 2.1g | 0% |
| Zinc | 0.27mg | 0.3mg | 0% |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Saturated fat | 0.13g | 0.025g | 0% |
| Monounsaturated fat | 0.034g | 0.002g | 0% |
| Polyunsaturated fat | 0.031g | 0.042g | 0% |
| Tryptophan | 0.02mg | 0.021mg | 0% |
| Threonine | 0.076mg | 0.067mg | 0% |
| Isoleucine | 0.071mg | 0.066mg | 0% |
| Leucine | 0.106mg | 0.098mg | 0% |
| Lysine | 0.217mg | 0.107mg | 0% |
| Methionine | 0.02mg | 0.032mg | 0% |
| Phenylalanine | 0.065mg | 0.081mg | 0% |
| Valine | 0.125mg | 0.103mg | 0% |
| Histidine | 0.056mg | 0.035mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
13%
19%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 1.09g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)