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Cauliflower vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between Cauliflower and Sweet potato

  • Cauliflower has more Vitamin C, Folate, Vitamin K, and Choline, however, Sweet potato is higher in Vitamin A RAE, Manganese, Copper, Vitamin B6, Vitamin B3, and Fiber.
  • Sweet potato covers your daily need of Vitamin A RAE 107% more than Cauliflower.
  • Cauliflower has 10 times more Folate than Sweet potato. While Cauliflower has 57µg of Folate, Sweet potato has only 6µg.

These are the specific foods used in this comparison Cauliflower, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Cauliflower vs Sweet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 1153% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
2% 21% 76%
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
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
36% 63%
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
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
52% 17% 4% 4% 23%
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.
Cauliflower Sweet potato
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Sweet potato Opinion
Calories 25kcal 90kcal Sweet potato
Protein 1.92g 2.01g Sweet potato
Fats 0.28g 0.15g Cauliflower
Vitamin C 48.2mg 19.6mg Cauliflower
Net carbs 2.97g 17.41g Sweet potato
Carbs 4.97g 20.71g Sweet potato
Magnesium 15mg 27mg Sweet potato
Calcium 22mg 38mg Sweet potato
Potassium 299mg 475mg Sweet potato
Iron 0.42mg 0.69mg Sweet potato
Sugar 1.91g 6.48g Cauliflower
Fiber 2g 3.3g Sweet potato
Copper 0.039mg 0.161mg Sweet potato
Zinc 0.27mg 0.32mg Sweet potato
Starch 7.05g Sweet potato
Phosphorus 44mg 54mg Sweet potato
Sodium 30mg 36mg Cauliflower
Vitamin A 0IU 19218IU Sweet potato
Vitamin A RAE 0µg 961µg Sweet potato
Vitamin E 0.08mg 0.71mg Sweet potato
Manganese 0.155mg 0.497mg Sweet potato
Selenium 0.6µg 0.2µg Cauliflower
Vitamin B1 0.05mg 0.107mg Sweet potato
Vitamin B2 0.06mg 0.106mg Sweet potato
Vitamin B3 0.507mg 1.487mg Sweet potato
Vitamin B5 0.667mg 0.884mg Sweet potato
Vitamin B6 0.184mg 0.286mg Sweet potato
Vitamin K 15.5µg 2.3µg Cauliflower
Folate 57µg 6µg Cauliflower
Choline 44.3mg 13.1mg Cauliflower
Saturated Fat 0.13g 0.052g Sweet potato
Monounsaturated Fat 0.034g 0.002g Cauliflower
Polyunsaturated fat 0.031g 0.092g Sweet potato
Tryptophan 0.02mg 0.04mg Sweet potato
Threonine 0.076mg 0.107mg Sweet potato
Isoleucine 0.071mg 0.07mg Cauliflower
Leucine 0.106mg 0.118mg Sweet potato
Lysine 0.217mg 0.084mg Cauliflower
Methionine 0.02mg 0.037mg Sweet potato
Phenylalanine 0.065mg 0.114mg Sweet potato
Valine 0.125mg 0.11mg Cauliflower
Histidine 0.056mg 0.039mg Cauliflower
Fructose 0.97g 0.5g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
111%
Sweet potato
Minerals Daily Need Coverage Score
13%
Cauliflower
25%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 6mg)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.