Cauliflower vs. Russet potato — In-Depth Nutrition Comparison
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Differences between cauliflower and russet potatoes
- Cauliflower has more vitamin C, vitamin K, folate, vitamin B5, and choline, while russet potatoes have more vitamin B6, iron, copper, potassium, and vitamin B3.
- Cauliflower's daily need coverage for vitamin C is 44% higher.
- Russet potatoes contain 8 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while russet potatoes contain 2µg.
The food types used in this comparison are Cauliflower, raw and Potatoes, Russet, flesh, and skin, baked.
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 | +22.2% |
| Contains more SeleniumSelenium | +20% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +83.9% |
| Contains more IronIron | +154.8% |
| Contains more CopperCopper | +174.4% |
| Contains more ZincZinc | +29.6% |
| Contains more PhosphorusPhosphorus | +61.4% |
| Contains less SodiumSodium | -53.3% |
| Contains more ManganeseManganese | +47.1% |
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 | +480.7% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B5Vitamin B5 | +75.5% |
| Contains more Vitamin KVitamin K | +675% |
| Contains more FolateFolate | +119.2% |
| Contains more CholineCholine | +195.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B3Vitamin B3 | +165.9% |
| Contains more Vitamin B6Vitamin B6 | +92.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 8.3mg | 44% |
| Vitamin B6 | 0.184mg | 0.354mg | 13% |
| Vitamin K | 15.5µg | 2µg | 11% |
| Iron | 0.42mg | 1.07mg | 8% |
| Folate | 57µg | 26µg | 8% |
| Copper | 0.039mg | 0.107mg | 8% |
| Potassium | 299mg | 550mg | 7% |
| Starch | 17.45g | 7% | |
| Vitamin B5 | 0.667mg | 0.38mg | 6% |
| Vitamin B3 | 0.507mg | 1.348mg | 5% |
| Choline | 44.3mg | 15mg | 5% |
| Carbs | 4.97g | 21.44g | 5% |
| Phosphorus | 44mg | 71mg | 4% |
| Calories | 25kcal | 97kcal | 4% |
| Magnesium | 15mg | 30mg | 4% |
| Manganese | 0.155mg | 0.228mg | 3% |
| Fructose | 0.97g | 0.32g | 1% |
| Protein | 1.92g | 2.63g | 1% |
| Vitamin B1 | 0.05mg | 0.067mg | 1% |
| Vitamin B2 | 0.06mg | 0.048mg | 1% |
| Sodium | 30mg | 14mg | 1% |
| Zinc | 0.27mg | 0.35mg | 1% |
| Fiber | 2g | 2.3g | 1% |
| Fats | 0.28g | 0.13g | 0% |
| Net carbs | 2.97g | 19.14g | N/A |
| Calcium | 22mg | 18mg | 0% |
| Sugar | 1.91g | 1.08g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin E | 0.08mg | 0.07mg | 0% |
| Selenium | 0.6µg | 0.5µg | 0% |
| Saturated fat | 0.13g | 0.032g | 0% |
| Monounsaturated fat | 0.034g | 0.003g | 0% |
| Polyunsaturated fat | 0.031g | 0.054g | 0% |
| Tryptophan | 0.02mg | 0.027mg | 0% |
| Threonine | 0.076mg | 0.086mg | 0% |
| Isoleucine | 0.071mg | 0.085mg | 0% |
| Leucine | 0.106mg | 0.125mg | 0% |
| Lysine | 0.217mg | 0.137mg | 0% |
| Methionine | 0.02mg | 0.041mg | 0% |
| Phenylalanine | 0.065mg | 0.104mg | 0% |
| Valine | 0.125mg | 0.131mg | 0% |
| Histidine | 0.056mg | 0.044mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +115.4% |
| Contains more WaterWater | +23.7% |
| Contains more ProteinProtein | +37% |
| Contains more CarbsCarbs | +331.4% |
| Contains more OtherOther | +77.6% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +1033.3% |
| Contains less Sat. FatSaturated fat | -75.4% |
| Contains more Poly. FatPolyunsaturated fat | +74.2% |
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:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +154.1% |
| Contains more FructoseFructose | +203.1% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
