Cauliflower vs Sweet potato - In-Depth Nutrition Comparison
Compare
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
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
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
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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+22.3%
Contains
more
Fats
+460%
Contains
more
Water
+19.1%
Contains
more
Carbs
+304.8%
Contains
more
Other
+28.9%
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Contains
more
Protein
+22.3%
Contains
more
Fats
+460%
Contains
more
Water
+19.1%
Contains
more
Carbs
+304.8%
Contains
more
Other
+28.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+3300%
Contains
more
Polyunsaturated fat
+121.4%
Contains
less
Saturated Fat
-86.2%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
more
Monounsaturated Fat
+3300%
Contains
more
Polyunsaturated fat
+121.4%
Contains
less
Saturated Fat
-86.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Fructose
+38.6%
Contains
more
Starch
+∞%
Contains
more
Sucrose
+∞%
Equal in Glucose - 0.96
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
Fructose
+38.6%
Contains
more
Starch
+∞%
Contains
more
Sucrose
+∞%
Equal in Glucose - 0.96
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.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in glycemic index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.97g | 17.12g |
|
| Protein | 1.92g | 1.57g |
|
| Fats | 0.28g | 0.05g |
|
| Carbs | 4.97g | 20.12g |
|
| Calories | 25kcal | 86kcal |
|
| Starch | 12.65g |
|
|
| Fructose | 0.97g | 0.7g |
|
| Sugar | 1.91g | 4.18g |
|
| Fiber | 2g | 3g |
|
| Calcium | 22mg | 30mg |
|
| Iron | 0.42mg | 0.61mg |
|
| Magnesium | 15mg | 25mg |
|
| Phosphorus | 44mg | 47mg |
|
| Potassium | 299mg | 337mg |
|
| Sodium | 30mg | 55mg |
|
| Zinc | 0.27mg | 0.3mg |
|
| Copper | 0.039mg | 0.151mg |
|
| Vitamin A | 0IU | 14187IU |
|
| Vitamin A RAE | 0µg | 709µg |
|
| Vitamin E | 0.08mg | 0.26mg |
|
| Vitamin C | 48.2mg | 2.4mg |
|
| Vitamin B1 | 0.05mg | 0.078mg |
|
| Vitamin B2 | 0.06mg | 0.061mg |
|
| Vitamin B3 | 0.507mg | 0.557mg |
|
| Vitamin B5 | 0.667mg | 0.8mg |
|
| Vitamin B6 | 0.184mg | 0.209mg |
|
| Folate | 57µg | 11µg |
|
| Vitamin K | 15.5µg | 1.8µg |
|
| Tryptophan | 0.02mg | 0.031mg |
|
| Threonine | 0.076mg | 0.083mg |
|
| Isoleucine | 0.071mg | 0.055mg |
|
| Leucine | 0.106mg | 0.092mg |
|
| Lysine | 0.217mg | 0.066mg |
|
| Methionine | 0.02mg | 0.029mg |
|
| Phenylalanine | 0.065mg | 0.089mg |
|
| Valine | 0.125mg | 0.086mg |
|
| Histidine | 0.056mg | 0.031mg |
|
| Saturated Fat | 0.13g | 0.018g |
|
| Monounsaturated Fat | 0.034g | 0.001g |
|
| Polyunsaturated fat | 0.031g | 0.014g |
|
| Omega-6 - Linoleic acid | 0.013g |
|
|
| Omega-3 - ALA | 0.015g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low glycemic index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
30%
85%
Minerals Daily Need Coverage Score
13%
21%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.112g)
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 richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 25mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)