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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
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 more Calcium +83.3%
Contains more Selenium +50%
Contains more Iron +92.9%
Contains more Magnesium +53.3%
Contains more Phosphorus +29.5%
Contains more Potassium +42.1%
Contains less Sodium -80%
Contains more Zinc +11.1%
Contains more Copper +182.1%
Contains more Manganese +29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +83.3%
Contains more Selenium +50%
Contains more Iron +92.9%
Contains more Magnesium +53.3%
Contains more Phosphorus +29.5%
Contains more Potassium +42.1%
Contains less Sodium -80%
Contains more Zinc +11.1%
Contains more Copper +182.1%
Contains more Manganese +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.
:
4
Potato
Contains more Vitamin E +700%
Contains more Vitamin C +144.7%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +126.1%
Contains more Folate +280%
Contains more Vitamin K +675%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +62%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +700%
Contains more Vitamin C +144.7%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +126.1%
Contains more Folate +280%
Contains more Vitamin K +675%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +62%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +211.1%
Contains more Water +16.2%
Contains more Carbs +251.9%
Contains more Other +47.4%
Equal in Protein - 2.05
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +211.1%
Contains more Water +16.2%
Contains more Carbs +251.9%
Contains more Other +47.4%
Equal in Protein - 2.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1600%
Contains less Saturated Fat -80.8%
Contains more Polyunsaturated fat +35.5%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +1600%
Contains less Saturated Fat -80.8%
Contains more Polyunsaturated fat +35.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +203.2%
Contains more Fructose +273.1%
Contains more Starch +∞%
Contains more Sucrose +∞%
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
95% 2%
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 Glucose +203.2%
Contains more Fructose +273.1%
Contains more Starch +∞%
Contains more Sucrose +∞%

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
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cauliflower Potato Opinion
Net carbs 2.97g 15.39g Potato
Protein 1.92g 2.05g Potato
Fats 0.28g 0.09g Cauliflower
Carbs 4.97g 17.49g Potato
Calories 25kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.97g 0.26g Cauliflower
Sugar 1.91g 0.82g Potato
Fiber 2g 2.1g Potato
Calcium 22mg 12mg Cauliflower
Iron 0.42mg 0.81mg Potato
Magnesium 15mg 23mg Potato
Phosphorus 44mg 57mg Potato
Potassium 299mg 425mg Potato
Sodium 30mg 6mg Potato
Zinc 0.27mg 0.3mg Potato
Copper 0.039mg 0.11mg Potato
Manganese 0.155mg 0.2mg Potato
Selenium 0.6µg 0.4µg Cauliflower
Vitamin A 0IU 2IU Potato
Vitamin E 0.08mg 0.01mg Cauliflower
Vitamin C 48.2mg 19.7mg Cauliflower
Vitamin B1 0.05mg 0.081mg Potato
Vitamin B2 0.06mg 0.032mg Cauliflower
Vitamin B3 0.507mg 1.061mg Potato
Vitamin B5 0.667mg 0.295mg Cauliflower
Vitamin B6 0.184mg 0.298mg Potato
Folate 57µg 15µg Cauliflower
Vitamin K 15.5µg 2µg Cauliflower
Tryptophan 0.02mg 0.021mg Potato
Threonine 0.076mg 0.067mg Cauliflower
Isoleucine 0.071mg 0.066mg Cauliflower
Leucine 0.106mg 0.098mg Cauliflower
Lysine 0.217mg 0.107mg Cauliflower
Methionine 0.02mg 0.032mg Potato
Phenylalanine 0.065mg 0.081mg Potato
Valine 0.125mg 0.103mg Cauliflower
Histidine 0.056mg 0.035mg Cauliflower
Saturated Fat 0.13g 0.025g Potato
Monounsaturated Fat 0.034g 0.002g Cauliflower
Polyunsaturated fat 0.031g 0.042g Potato
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
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
Minerals Daily Need Coverage Score
13%
Cauliflower
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (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 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 - 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.