Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Mashed potato
  5. Compare
  6. Mashed potato vs. Cauliflower

Mashed potato vs. Cauliflower — In-Depth Nutrition Comparison

Compare

The main differences between mashed potato and cauliflower

  • Mashed potato is richer in polyunsaturated fat, yet cauliflower is richer in vitamin C, folate, vitamin K, and choline.
  • Daily need coverage for vitamin C for cauliflower is 54% higher.
  • Mashed potato contains 43 times more polyunsaturated fat than cauliflower. Mashed potato contains 1.342g of polyunsaturated fat, while cauliflower contains 0.031g.
  • Cauliflower contains less sodium.

Food types used in this article are Fast foods, potato, mashed and Cauliflower, raw.

Infographic

Mashed potato vs Cauliflower 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% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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%
Contains more PhosphorusPhosphorus +34.1%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +22.2%
Contains more IronIron +35.5%
Contains more CopperCopper +11.4%
Contains more ZincZinc +22.7%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +58.2%
~equal in Magnesium ~15mg
~equal in Potassium ~299mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B3Vitamin B3 +113%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin KVitamin K +162.7%
Contains more FolateFolate +533.3%
Contains more CholineCholine +230.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more FatsFats +907.1%
Contains more CarbsCarbs +194.8%
Contains more OtherOther +65.8%
Contains more ProteinProtein +16.4%
Contains more WaterWater +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +2017.6%
Contains more Poly. FatPolyunsaturated fat +4229%
Contains less Sat. FatSaturated fat -77.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +370%
Contains more FructoseFructose +385%
~equal in Lactose ~0g
~equal in Maltose ~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.
Mashed potato Cauliflower
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Vitamin B5 0.667mg 13%
Sodium 306mg 30mg 12%
Folate 9µg 57µg 12%
Polyunsaturated fat 1.342g 0.031g 9%
Vitamin K 5.9µg 15.5µg 8%
Choline 13.4mg 44.3mg 6%
Vitamin B6 0.12mg 0.184mg 5%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Fats 2.82g 0.28g 4%
Vitamin B3 1.08mg 0.507mg 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin B2 0.015mg 0.06mg 3%
Vitamin B1 0.015mg 0.05mg 3%
Calories 89kcal 25kcal 3%
Fiber 1.3g 2g 3%
Carbs 14.65g 4.97g 3%
Phosphorus 59mg 44mg 2%
Saturated fat 0.577g 0.13g 2%
Monounsaturated fat 0.72g 0.034g 2%
Vitamin E 0.42mg 0.08mg 2%
Manganese 0.098mg 0.155mg 2%
Fructose 0.2g 0.97g 1%
Protein 1.65g 1.92g 1%
Iron 0.31mg 0.42mg 1%
Net carbs 13.35g 2.97g N/A
Magnesium 15mg 15mg 0%
Calcium 18mg 22mg 0%
Potassium 286mg 299mg 0%
Sugar 0.5g 1.91g N/A
Copper 0.035mg 0.039mg 0%
Zinc 0.22mg 0.27mg 0%
Selenium 0.8µg 0.6µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.015g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 1.146g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza
Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprouts
Brussels sprouts
Cauliflower
Cauliflower vs Cabbage
Cabbage

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
9%
Mashed potato
30%
Cauliflower
Minerals Daily Need Coverage Score
15%
Mashed potato
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.41g)
Which food is lower in glycemic index?
Mashed potato
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 276mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.447g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.