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Cauliflower vs Sweet potato - In-Depth Nutrition Comparison

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Important differences between Cauliflower and Sweet potato

  • Cauliflower has more Vitamin C, Folate, Vitamin K, and Choline, however Sweet potato has more Vitamin A RAE, and Copper.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% more.
  • Cauliflower has 20 times more Vitamin C than Sweet potato. Cauliflower has 48.2mg of Vitamin C, while Sweet potato has 2.4mg.
  • Cauliflower is lower in Sugar.

The food varieties used in the comparison are Cauliflower, raw and Sweet potato, raw, unprepared.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -45.5%
Contains more Calcium +36.4%
Contains more Iron +45.2%
Contains more Magnesium +66.7%
Contains more Potassium +12.7%
Contains more Zinc +11.1%
Contains more Copper +287.2%
Equal in Phosphorus - 47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains less Sodium -45.5%
Contains more Calcium +36.4%
Contains more Iron +45.2%
Contains more Magnesium +66.7%
Contains more Potassium +12.7%
Contains more Zinc +11.1%
Contains more Copper +287.2%
Equal in Phosphorus - 47

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1908.3%
Contains more Folate +418.2%
Contains more Vitamin K +761.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +13.6%
Equal in Vitamin B2 - 0.061
Equal in Vitamin B3 - 0.557
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 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +1908.3%
Contains more Folate +418.2%
Contains more Vitamin K +761.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +13.6%
Equal in Vitamin B2 - 0.061
Equal in Vitamin B3 - 0.557

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Sweet potato
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Sweet potato Opinion
Net carbs 2.97g 17.12g Sweet potato
Protein 1.92g 1.57g Cauliflower
Fats 0.28g 0.05g Cauliflower
Carbs 4.97g 20.12g Sweet potato
Calories 25kcal 86kcal Sweet potato
Starch g 12.65g Sweet potato
Fructose 0.97g 0.7g Cauliflower
Sugar 1.91g 4.18g Cauliflower
Fiber 2g 3g Sweet potato
Calcium 22mg 30mg Sweet potato
Iron 0.42mg 0.61mg Sweet potato
Magnesium 15mg 25mg Sweet potato
Phosphorus 44mg 47mg Sweet potato
Potassium 299mg 337mg Sweet potato
Sodium 30mg 55mg Cauliflower
Zinc 0.27mg 0.3mg Sweet potato
Copper 0.039mg 0.151mg Sweet potato
Vitamin A 0IU 14187IU Sweet potato
Vitamin E 0.08mg 0.26mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 2.4mg Cauliflower
Vitamin B1 0.05mg 0.078mg Sweet potato
Vitamin B2 0.06mg 0.061mg Sweet potato
Vitamin B3 0.507mg 0.557mg Sweet potato
Vitamin B5 0.667mg 0.8mg Sweet potato
Vitamin B6 0.184mg 0.209mg Sweet potato
Folate 57µg 11µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 1.8µg Cauliflower
Tryptophan 0.02mg 0.031mg Sweet potato
Threonine 0.076mg 0.083mg Sweet potato
Isoleucine 0.071mg 0.055mg Cauliflower
Leucine 0.106mg 0.092mg Cauliflower
Lysine 0.217mg 0.066mg Cauliflower
Methionine 0.02mg 0.029mg Sweet potato
Phenylalanine 0.065mg 0.089mg Sweet potato
Valine 0.125mg 0.086mg Cauliflower
Histidine 0.056mg 0.031mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.018g Sweet potato
Monounsaturated Fat 0.034g 0.001g Cauliflower
Polyunsaturated fat 0.031g 0.014g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
85
Sweet potato
Mineral Summary Score
13
Cauliflower
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
9%
Sweet potato
Carbohydrates
5%
Cauliflower
20%
Sweet potato
Fats
1%
Cauliflower
0%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.112g)
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 richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 25mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168482/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.