Cauliflower vs. Sweet potato — In-Depth Nutrition Comparison
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Summary of differences between cauliflower and sweet potatoes
- Cauliflower has more vitamin C, folate, vitamin K, and choline; however, sweet potatoes are higher in vitamin A, manganese, copper, vitamin B6, vitamin B3, and fiber.
- Sweet potatoes cover your daily need for vitamin A, 384% more than cauliflower.
- Cauliflower has 10 times more folate than sweet potatoes. While cauliflower has 57µg of folate, sweet potatoes have only 6µg.
These are the specific foods used in this comparison Cauliflower, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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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 less SodiumSodium | -16.7% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +72.7% |
| Contains more PotassiumPotassium | +58.9% |
| Contains more IronIron | +64.3% |
| Contains more CopperCopper | +312.8% |
| Contains more ZincZinc | +18.5% |
| Contains more PhosphorusPhosphorus | +22.7% |
| Contains more ManganeseManganese | +220.6% |
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 | +145.9% |
| Contains more Vitamin KVitamin K | +573.9% |
| Contains more FolateFolate | +850% |
| Contains more CholineCholine | +238.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +787.5% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +193.3% |
| Contains more Vitamin B5Vitamin B5 | +32.5% |
| Contains more Vitamin B6Vitamin B6 | +55.4% |
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more FatsFats | +86.7% |
| Contains more WaterWater | +21.5% |
| Contains more CarbsCarbs | +316.7% |
| Contains more OtherOther | +77.6% |
~equal in
Protein
~2.01g
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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +1600% |
| Contains less Sat. FatSaturated fat | -60% |
| Contains more Poly. FatPolyunsaturated fat | +196.8% |
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:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more GlucoseGlucose | +64.9% |
| Contains more FructoseFructose | +94% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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 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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 0µg | 961µg | 107% |
| Vitamin C | 48.2mg | 19.6mg | 32% |
| Manganese | 0.155mg | 0.497mg | 15% |
| Copper | 0.039mg | 0.161mg | 14% |
| Folate | 57µg | 6µg | 13% |
| Vitamin K | 15.5µg | 2.3µg | 11% |
| Vitamin B6 | 0.184mg | 0.286mg | 8% |
| Choline | 44.3mg | 13.1mg | 6% |
| Vitamin B3 | 0.507mg | 1.487mg | 6% |
| Carbs | 4.97g | 20.71g | 5% |
| Potassium | 299mg | 475mg | 5% |
| Fiber | 2g | 3.3g | 5% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Vitamin B2 | 0.06mg | 0.106mg | 4% |
| Vitamin B5 | 0.667mg | 0.884mg | 4% |
| Vitamin E | 0.08mg | 0.71mg | 4% |
| Calories | 25kcal | 90kcal | 3% |
| Starch | 7.05g | 3% | |
| Iron | 0.42mg | 0.69mg | 3% |
| Magnesium | 15mg | 27mg | 3% |
| Calcium | 22mg | 38mg | 2% |
| Fructose | 0.97g | 0.5g | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Phosphorus | 44mg | 54mg | 1% |
| Protein | 1.92g | 2.01g | 0% |
| Fats | 0.28g | 0.15g | 0% |
| Net carbs | 2.97g | 17.41g | N/A |
| Sugar | 1.91g | 6.48g | N/A |
| Zinc | 0.27mg | 0.32mg | 0% |
| Sodium | 30mg | 36mg | 0% |
| Saturated fat | 0.13g | 0.052g | 0% |
| Monounsaturated fat | 0.034g | 0.002g | 0% |
| Polyunsaturated fat | 0.031g | 0.092g | 0% |
| Tryptophan | 0.02mg | 0.04mg | 0% |
| Threonine | 0.076mg | 0.107mg | 0% |
| Isoleucine | 0.071mg | 0.07mg | 0% |
| Leucine | 0.106mg | 0.118mg | 0% |
| Lysine | 0.217mg | 0.084mg | 0% |
| Methionine | 0.02mg | 0.037mg | 0% |
| Phenylalanine | 0.065mg | 0.114mg | 0% |
| Valine | 0.125mg | 0.11mg | 0% |
| Histidine | 0.056mg | 0.039mg | 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%
47%
Minerals Daily Need Coverage Score
13%
25%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.078g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
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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.