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Potato vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between Potato and Cauliflower?

  • Potato is higher in Vitamin B6, and Copper, yet Cauliflower is higher in Vitamin C, Vitamin K, Folate, Vitamin B5, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 32% more.
  • Potato has 3 times more Copper than Cauliflower. While Potato has 0.11mg of Copper, Cauliflower has only 0.039mg.

We used Potatoes, flesh and skin, raw and Cauliflower, raw types in this article.

Infographic

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.
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +42.1%
Contains more IronIron +92.9%
Contains more CopperCopper +182.1%
Contains more PhosphorusPhosphorus +29.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +29%
Contains more CalciumCalcium +83.3%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.27mg

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
4
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 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 B1Vitamin B1 +62%
Contains more Vitamin B3Vitamin B3 +109.3%
Contains more Vitamin B6Vitamin B6 +62%
Contains more Vitamin CVitamin C +144.7%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B5Vitamin B5 +126.1%
Contains more Vitamin KVitamin K +675%
Contains more FolateFolate +280%
Contains more CholineCholine +266.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 CarbsCarbs +251.9%
Contains more OtherOther +47.4%
Contains more FatsFats +211.1%
Contains more WaterWater +16.2%
~equal in Protein ~1.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
2
36% 3% 61%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated Fat -80.8%
Contains more Poly. FatPolyunsaturated fat +35.5%
Contains more Mono. FatMonounsaturated Fat +1600%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 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 +203.2%
Contains more FructoseFructose +273.1%
~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.
Potato Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Cauliflower Opinion
Calories 77kcal 25kcal Potato
Protein 2.05g 1.92g Potato
Fats 0.09g 0.28g Cauliflower
Vitamin C 19.7mg 48.2mg Cauliflower
Net carbs 15.39g 2.97g Potato
Carbs 17.49g 4.97g Potato
Magnesium 23mg 15mg Potato
Calcium 12mg 22mg Cauliflower
Potassium 425mg 299mg Potato
Iron 0.81mg 0.42mg Potato
Sugar 0.82g 1.91g Potato
Fiber 2.1g 2g Potato
Copper 0.11mg 0.039mg Potato
Zinc 0.3mg 0.27mg Potato
Starch 15.29g Potato
Phosphorus 57mg 44mg Potato
Sodium 6mg 30mg Potato
Vitamin A 2IU 0IU Potato
Vitamin E 0.01mg 0.08mg Cauliflower
Manganese 0.2mg 0.155mg Potato
Selenium 0.4µg 0.6µg Cauliflower
Vitamin B1 0.081mg 0.05mg Potato
Vitamin B2 0.032mg 0.06mg Cauliflower
Vitamin B3 1.061mg 0.507mg Potato
Vitamin B5 0.295mg 0.667mg Cauliflower
Vitamin B6 0.298mg 0.184mg Potato
Vitamin K 2µg 15.5µg Cauliflower
Folate 15µg 57µg Cauliflower
Choline 12.1mg 44.3mg Cauliflower
Saturated Fat 0.025g 0.13g Potato
Monounsaturated Fat 0.002g 0.034g Cauliflower
Polyunsaturated fat 0.042g 0.031g Potato
Tryptophan 0.021mg 0.02mg Potato
Threonine 0.067mg 0.076mg Cauliflower
Isoleucine 0.066mg 0.071mg Cauliflower
Leucine 0.098mg 0.106mg Cauliflower
Lysine 0.107mg 0.217mg Cauliflower
Methionine 0.032mg 0.02mg Potato
Phenylalanine 0.081mg 0.065mg Potato
Valine 0.103mg 0.125mg Cauliflower
Histidine 0.035mg 0.056mg Cauliflower
Fructose 0.26g 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

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

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
17%
Potato
30%
Cauliflower
Minerals Daily Need Coverage Score
19%
Potato
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.09g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.