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Cauliflower vs. Russet potato — In-Depth Nutrition Comparison

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Differences between Cauliflower and Russet potato

  • Cauliflower has more Vitamin C, Vitamin K, Folate, Vitamin B5, and Choline, while Russet potato has more Vitamin B6, Iron, Copper, Potassium, and Vitamin B3.
  • Cauliflower's daily need coverage for Vitamin C is 44% higher.
  • Russet potato contains 8 times less Vitamin K than Cauliflower. Cauliflower contains 15.5µg of Vitamin K, while Russet potato contains 2µg.

The food types used in this comparison are Cauliflower, raw and Potatoes, Russet, flesh and skin, baked.

Infographic

Cauliflower vs Russet 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 +22.2%
Contains more Selenium +20%
Contains more Iron +154.8%
Contains more Magnesium +100%
Contains more Phosphorus +61.4%
Contains more Potassium +83.9%
Contains less Sodium -53.3%
Contains more Zinc +29.6%
Contains more Copper +174.4%
Contains more Manganese +47.1%
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 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +22.2%
Contains more Selenium +20%
Contains more Iron +154.8%
Contains more Magnesium +100%
Contains more Phosphorus +61.4%
Contains more Potassium +83.9%
Contains less Sodium -53.3%
Contains more Zinc +29.6%
Contains more Copper +174.4%
Contains more Manganese +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 E +14.3%
Contains more Vitamin C +480.7%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +75.5%
Contains more Folate +119.2%
Contains more Choline +195.3%
Contains more Vitamin K +675%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +34%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B6 +92.4%
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% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 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 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 9% 5%
Contains more Vitamin E +14.3%
Contains more Vitamin C +480.7%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +75.5%
Contains more Folate +119.2%
Contains more Choline +195.3%
Contains more Vitamin K +675%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +34%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B6 +92.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +115.4%
Contains more Water +23.7%
Contains more Protein +37%
Contains more Carbs +331.4%
Contains more Other +77.6%
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Fats +115.4%
Contains more Water +23.7%
Contains more Protein +37%
Contains more Carbs +331.4%
Contains more Other +77.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1033.3%
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +74.2%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +1033.3%
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +74.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +154.1%
Contains more Fructose +203.1%
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
94% 2% 2% 2%
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 Glucose +154.1%
Contains more Fructose +203.1%
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 Russet 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 Russet potato Opinion
Net carbs 2.97g 19.14g Russet potato
Protein 1.92g 2.63g Russet potato
Fats 0.28g 0.13g Cauliflower
Carbs 4.97g 21.44g Russet potato
Calories 25kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.97g 0.32g Cauliflower
Sugar 1.91g 1.08g Russet potato
Fiber 2g 2.3g Russet potato
Calcium 22mg 18mg Cauliflower
Iron 0.42mg 1.07mg Russet potato
Magnesium 15mg 30mg Russet potato
Phosphorus 44mg 71mg Russet potato
Potassium 299mg 550mg Russet potato
Sodium 30mg 14mg Russet potato
Zinc 0.27mg 0.35mg Russet potato
Copper 0.039mg 0.107mg Russet potato
Manganese 0.155mg 0.228mg Russet potato
Selenium 0.6µg 0.5µg Cauliflower
Vitamin A 0IU 10IU Russet potato
Vitamin A RAE 0µg 1µg Russet potato
Vitamin E 0.08mg 0.07mg Cauliflower
Vitamin C 48.2mg 8.3mg Cauliflower
Vitamin B1 0.05mg 0.067mg Russet potato
Vitamin B2 0.06mg 0.048mg Cauliflower
Vitamin B3 0.507mg 1.348mg Russet potato
Vitamin B5 0.667mg 0.38mg Cauliflower
Vitamin B6 0.184mg 0.354mg Russet potato
Folate 57µg 26µg Cauliflower
Choline 44.3mg 15mg Cauliflower
Vitamin K 15.5µg 2µg Cauliflower
Tryptophan 0.02mg 0.027mg Russet potato
Threonine 0.076mg 0.086mg Russet potato
Isoleucine 0.071mg 0.085mg Russet potato
Leucine 0.106mg 0.125mg Russet potato
Lysine 0.217mg 0.137mg Cauliflower
Methionine 0.02mg 0.041mg Russet potato
Phenylalanine 0.065mg 0.104mg Russet potato
Valine 0.125mg 0.131mg Russet potato
Histidine 0.056mg 0.044mg Cauliflower
Saturated Fat 0.13g 0.032g Russet potato
Monounsaturated Fat 0.034g 0.003g Cauliflower
Polyunsaturated fat 0.031g 0.054g Russet 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 Russet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Cauliflower
17%
Russet potato
Minerals Daily Need Coverage Score
13%
Cauliflower
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Russet potato
Russet potato is lower in glycemic index (difference - 82)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Russet potato
Russet 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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.