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  6. Potato flour vs. Cauliflower

Potato flour vs. Cauliflower — In-Depth Nutrition Comparison

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How are Potato flour and Cauliflower different?

  • Potato flour is richer in Vitamin B6, Potassium, Vitamin B3, Phosphorus, Copper, Fiber, Vitamin B1, and Iron, while Cauliflower is higher in Vitamin C, and Vitamin K.
  • Cauliflower covers your daily need of Vitamin C 49% more than Potato flour.
  • Potato flour contains 7 times more Vitamin B3 than Cauliflower. Potato flour contains 3.507mg of Vitamin B3, while Cauliflower contains 0.507mg.

Potato flour and Cauliflower, raw types were used in this article.

Infographic

Potato flour 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.
Potato flour
Potato flour
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +195.5%
Contains more Iron +228.6%
Contains more Magnesium +333.3%
Contains more Phosphorus +281.8%
Contains more Potassium +234.8%
Contains more Zinc +100%
Contains more Copper +405.1%
Contains more Manganese +101.9%
Contains more Selenium +83.3%
Contains less Sodium -45.5%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +195.5%
Contains more Iron +228.6%
Contains more Magnesium +333.3%
Contains more Phosphorus +281.8%
Contains more Potassium +234.8%
Contains more Zinc +100%
Contains more Copper +405.1%
Contains more Manganese +101.9%
Contains more Selenium +83.3%
Contains less Sodium -45.5%

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.
Potato flour
Potato flour
4
:
5
Cauliflower
Cauliflower
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +356%
Contains more Vitamin B3 +591.7%
Contains more Vitamin B6 +317.9%
Contains more Vitamin C +1168.4%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B5 +40.7%
Contains more Folate +128%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
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%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +356%
Contains more Vitamin B3 +591.7%
Contains more Vitamin B6 +317.9%
Contains more Vitamin C +1168.4%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B5 +40.7%
Contains more Folate +128%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Cauliflower
Cauliflower
Contains more Protein +259.4%
Contains more Fats +21.4%
Contains more Carbs +1572%
Contains more Other +313.2%
Contains more Water +1312.1%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Cauliflower
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 Protein +259.4%
Contains more Fats +21.4%
Contains more Carbs +1572%
Contains more Other +313.2%
Contains more Water +1312.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +383.9%
Contains more Monounsaturated Fat +325%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +383.9%
Contains more Monounsaturated Fat +325%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato flour Cauliflower
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato flour Cauliflower Opinion
Net carbs 77.2g 2.97g Potato flour
Protein 6.9g 1.92g Potato flour
Fats 0.34g 0.28g Potato flour
Carbs 83.1g 4.97g Potato flour
Calories 357kcal 25kcal Potato flour
Fructose 0.97g Cauliflower
Sugar 3.52g 1.91g Cauliflower
Fiber 5.9g 2g Potato flour
Calcium 65mg 22mg Potato flour
Iron 1.38mg 0.42mg Potato flour
Magnesium 65mg 15mg Potato flour
Phosphorus 168mg 44mg Potato flour
Potassium 1001mg 299mg Potato flour
Sodium 55mg 30mg Cauliflower
Zinc 0.54mg 0.27mg Potato flour
Copper 0.197mg 0.039mg Potato flour
Manganese 0.313mg 0.155mg Potato flour
Selenium 1.1µg 0.6µg Potato flour
Vitamin E 0.25mg 0.08mg Potato flour
Vitamin C 3.8mg 48.2mg Cauliflower
Vitamin B1 0.228mg 0.05mg Potato flour
Vitamin B2 0.051mg 0.06mg Cauliflower
Vitamin B3 3.507mg 0.507mg Potato flour
Vitamin B5 0.474mg 0.667mg Cauliflower
Vitamin B6 0.769mg 0.184mg Potato flour
Folate 25µg 57µg Cauliflower
Vitamin K 0µg 15.5µg Cauliflower
Tryptophan 0.115mg 0.02mg Potato flour
Threonine 0.28mg 0.076mg Potato flour
Isoleucine 0.299mg 0.071mg Potato flour
Leucine 0.425mg 0.106mg Potato flour
Lysine 0.413mg 0.217mg Potato flour
Methionine 0.107mg 0.02mg Potato flour
Phenylalanine 0.316mg 0.065mg Potato flour
Valine 0.356mg 0.125mg Potato flour
Histidine 0.166mg 0.056mg Potato flour
Saturated Fat 0.09g 0.13g Potato flour
Monounsaturated Fat 0.008g 0.034g Cauliflower
Polyunsaturated fat 0.15g 0.031g Potato flour
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
Potato flour Cauliflower
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
31%
Potato flour
30%
Cauliflower
Minerals Daily Need Coverage Score
41%
Potato flour
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Potato flour
Potato flour is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.61g)
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)
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.