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  6. Cauliflower vs. Sweet potato

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 and copper.
  • Sweet potato's daily need coverage for vitamin A is 284% 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" 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains less SodiumSodium -45.5%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +12.7%
Contains more IronIron +45.2%
Contains more CopperCopper +287.2%
Contains more ZincZinc +11.1%
Contains more ManganeseManganese +66.5%
~equal in Phosphorus ~47mg
~equal in Selenium ~0.6µg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +1908.3%
Contains more Vitamin KVitamin K +761.1%
Contains more FolateFolate +418.2%
Contains more CholineCholine +260.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B6Vitamin B6 +13.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B3 ~0.557mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Vitamin C 48.2mg 2.4mg 51%
Folate 57µg 11µg 12%
Copper 0.039mg 0.151mg 12%
Vitamin K 15.5µg 1.8µg 11%
Choline 44.3mg 12.3mg 6%
Starch 12.65g 5%
Carbs 4.97g 20.12g 5%
Manganese 0.155mg 0.258mg 4%
Fiber 2g 3g 4%
Calories 25kcal 86kcal 3%
Vitamin B5 0.667mg 0.8mg 3%
Iron 0.42mg 0.61mg 2%
Vitamin B6 0.184mg 0.209mg 2%
Magnesium 15mg 25mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Saturated fat 0.13g 0.018g 1%
Protein 1.92g 1.57g 1%
Calcium 22mg 30mg 1%
Vitamin E 0.08mg 0.26mg 1%
Potassium 299mg 337mg 1%
Sodium 30mg 55mg 1%
Fats 0.28g 0.05g 0%
Net carbs 2.97g 17.12g N/A
Sugar 1.91g 4.18g N/A
Zinc 0.27mg 0.3mg 0%
Phosphorus 44mg 47mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.06mg 0.061mg 0%
Vitamin B3 0.507mg 0.557mg 0%
Monounsaturated fat 0.034g 0.001g 0%
Polyunsaturated fat 0.031g 0.014g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.076mg 0.083mg 0%
Isoleucine 0.071mg 0.055mg 0%
Leucine 0.106mg 0.092mg 0%
Lysine 0.217mg 0.066mg 0%
Methionine 0.02mg 0.029mg 0%
Phenylalanine 0.065mg 0.089mg 0%
Valine 0.125mg 0.086mg 0%
Histidine 0.056mg 0.031mg 0%
Fructose 0.97g 0.7g 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +22.3%
Contains more FatsFats +460%
Contains more WaterWater +19.1%
Contains more CarbsCarbs +304.8%
Contains more OtherOther +28.9%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +121.4%
Contains less Sat. FatSaturated fat -86.2%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +38.6%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0.96g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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/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.