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  6. Cauliflower vs. Sweet potato leaves

Cauliflower vs. Sweet potato leaves — In-Depth Nutrition Comparison

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Significant differences between Cauliflower and Sweet potato leaves

  • Cauliflower has more Vitamin C, and Vitamin B5, however, Sweet potato leaves are richer in Vitamin K, Vitamin B2, Vitamin A RAE, Fiber, Magnesium, Vitamin B1, Iron, and Potassium.
  • Sweet potato leaves covers your daily Vitamin K needs 239% more than Cauliflower.
  • Sweet potato leaves have 4 times less Vitamin C than Cauliflower. Cauliflower has 48.2mg of Vitamin C, while Sweet potato leaves have 11mg.

Specific food types used in this comparison are Cauliflower, raw and Sweet potato leaves, raw.

Infographic

Cauliflower vs Sweet potato leaves 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.
Cauliflower
Cauliflower
3
:
7
Sweet potato leaves
Sweet potato leaves
Contains more Calcium +254.5%
Contains more Iron +131%
Contains more Magnesium +366.7%
Contains more Phosphorus +84.1%
Contains more Potassium +69.9%
Contains less Sodium -80%
Contains more Selenium +50%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Contains more Calcium +254.5%
Contains more Iron +131%
Contains more Magnesium +366.7%
Contains more Phosphorus +84.1%
Contains more Potassium +69.9%
Contains less Sodium -80%
Contains more Selenium +50%

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.
Cauliflower
Cauliflower
4
:
6
Sweet potato leaves
Sweet potato leaves
Contains more Vitamin C +338.2%
Contains more Vitamin B5 +196.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +122.9%
Contains more Vitamin K +1849.7%
Equal in Vitamin B6 - 0.19
Cauliflower
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%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
Contains more Vitamin C +338.2%
Contains more Vitamin B5 +196.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +122.9%
Contains more Vitamin K +1849.7%
Equal in Vitamin B6 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
4
Sweet potato leaves
Sweet potato leaves
Contains more Protein +29.7%
Contains more Fats +82.1%
Contains more Carbs +77.5%
Contains more Other +80.3%
Equal in Water - 86.81
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more Protein +29.7%
Contains more Fats +82.1%
Contains more Carbs +77.5%
Contains more Other +80.3%
Equal in Water - 86.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Sweet potato leaves
Sweet potato leaves
Contains more Monounsaturated Fat +70%
Contains less Saturated Fat -14.6%
Contains more Polyunsaturated fat +635.5%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +70%
Contains less Saturated Fat -14.6%
Contains more Polyunsaturated fat +635.5%

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 leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Sweet potato leaves Opinion
Net carbs 2.97g 3.52g Sweet potato leaves
Protein 1.92g 2.49g Sweet potato leaves
Fats 0.28g 0.51g Sweet potato leaves
Carbs 4.97g 8.82g Sweet potato leaves
Calories 25kcal 42kcal Sweet potato leaves
Fructose 0.97g Cauliflower
Sugar 1.91g Sweet potato leaves
Fiber 2g 5.3g Sweet potato leaves
Calcium 22mg 78mg Sweet potato leaves
Iron 0.42mg 0.97mg Sweet potato leaves
Magnesium 15mg 70mg Sweet potato leaves
Phosphorus 44mg 81mg Sweet potato leaves
Potassium 299mg 508mg Sweet potato leaves
Sodium 30mg 6mg Sweet potato leaves
Zinc 0.27mg Cauliflower
Copper 0.039mg Cauliflower
Manganese 0.155mg Cauliflower
Selenium 0.6µg 0.9µg Sweet potato leaves
Vitamin A 0IU 3778IU Sweet potato leaves
Vitamin A RAE 0µg 189µg Sweet potato leaves
Vitamin E 0.08mg Cauliflower
Vitamin C 48.2mg 11mg Cauliflower
Vitamin B1 0.05mg 0.156mg Sweet potato leaves
Vitamin B2 0.06mg 0.345mg Sweet potato leaves
Vitamin B3 0.507mg 1.13mg Sweet potato leaves
Vitamin B5 0.667mg 0.225mg Cauliflower
Vitamin B6 0.184mg 0.19mg Sweet potato leaves
Folate 57µg Cauliflower
Vitamin K 15.5µg 302.2µg Sweet potato leaves
Tryptophan 0.02mg 0.035mg Sweet potato leaves
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg 0.228mg Sweet potato leaves
Methionine 0.02mg 0.086mg Sweet potato leaves
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.111g Sweet potato leaves
Monounsaturated Fat 0.034g 0.02g Cauliflower
Polyunsaturated fat 0.031g 0.228g Sweet potato leaves
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 Sweet potato leaves
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
101%
Sweet potato leaves
Minerals Daily Need Coverage Score
13%
Cauliflower
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Sweet potato leaves
Sweet potato leaves is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.