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  6. Potato pancake vs. Cauliflower

Potato pancake vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between Potato pancake and Cauliflower?

  • Potato pancake is higher in Vitamin B6, Copper, Iron, Selenium, Vitamin B12, and Phosphorus, yet Cauliflower is higher in Vitamin C.
  • Potato pancake's daily need coverage for Sodium is 32% more.

We used Potato pancakes and Cauliflower, raw types in this article.

Infographic

Potato pancake 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 pancake
Potato pancake
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +45.5%
Contains more Iron +297.6%
Contains more Magnesium +140%
Contains more Phosphorus +190.9%
Contains more Potassium +108%
Contains more Zinc +159.3%
Contains more Copper +361.5%
Contains more Manganese +67.7%
Contains more Selenium +1383.3%
Contains less Sodium -96.1%
Potato pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 63% 26% 55% 55% 100% 20% 60% 34% 49%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +45.5%
Contains more Iron +297.6%
Contains more Magnesium +140%
Contains more Phosphorus +190.9%
Contains more Potassium +108%
Contains more Zinc +159.3%
Contains more Copper +361.5%
Contains more Manganese +67.7%
Contains more Selenium +1383.3%
Contains less Sodium -96.1%

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 pancake
Potato pancake
9
:
3
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +187.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +216%
Contains more Vitamin B2 +188.3%
Contains more Vitamin B3 +229.8%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +143.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +74.6%
Contains more Folate +39%
Contains more Vitamin K +474.1%
Potato pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
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 A +∞%
Contains more Vitamin E +187.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +216%
Contains more Vitamin B2 +188.3%
Contains more Vitamin B3 +229.8%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +143.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +74.6%
Contains more Folate +39%
Contains more Vitamin K +474.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato pancake
Potato pancake
4
:
1
Cauliflower
Cauliflower
Contains more Protein +216.7%
Contains more Fats +5171.4%
Contains more Carbs +459.6%
Contains more Other +371.1%
Contains more Water +92.7%
Potato pancake
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +216.7%
Contains more Fats +5171.4%
Contains more Carbs +459.6%
Contains more Other +371.1%
Contains more Water +92.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato pancake
Potato pancake
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +10870.6%
Contains more Polyunsaturated fat +24145.2%
Contains less Saturated Fat -94.8%
Potato pancake
18% 27% 55%
Saturated Fat: 2.496 g
Monounsaturated Fat: 3.73 g
Polyunsaturated fat: 7.516 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +10870.6%
Contains more Polyunsaturated fat +24145.2%
Contains less Saturated Fat -94.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato pancake
Potato pancake
5
:
2
Cauliflower
Cauliflower
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Glucose +23.7%
Contains more Fructose +73.2%
Potato pancake
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 g
Cauliflower
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Glucose +23.7%
Contains more Fructose +73.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato pancake Cauliflower Opinion
Net carbs 24.51g 2.97g Potato pancake
Protein 6.08g 1.92g Potato pancake
Fats 14.76g 0.28g Potato pancake
Carbs 27.81g 4.97g Potato pancake
Calories 268kcal 25kcal Potato pancake
Starch 20.88g Potato pancake
Fructose 0.56g 0.97g Cauliflower
Sugar 1.79g 1.91g Potato pancake
Fiber 3.3g 2g Potato pancake
Calcium 32mg 22mg Potato pancake
Iron 1.67mg 0.42mg Potato pancake
Magnesium 36mg 15mg Potato pancake
Phosphorus 128mg 44mg Potato pancake
Potassium 622mg 299mg Potato pancake
Sodium 764mg 30mg Cauliflower
Zinc 0.7mg 0.27mg Potato pancake
Copper 0.18mg 0.039mg Potato pancake
Manganese 0.26mg 0.155mg Potato pancake
Selenium 8.9µg 0.6µg Potato pancake
Vitamin A 113IU 0IU Potato pancake
Vitamin A RAE 32µg 0µg Potato pancake
Vitamin E 0.23mg 0.08mg Potato pancake
Vitamin D 11IU 0IU Potato pancake
Vitamin D 0.3µg 0µg Potato pancake
Vitamin C 27.6mg 48.2mg Cauliflower
Vitamin B1 0.158mg 0.05mg Potato pancake
Vitamin B2 0.173mg 0.06mg Potato pancake
Vitamin B3 1.672mg 0.507mg Potato pancake
Vitamin B5 0.757mg 0.667mg Potato pancake
Vitamin B6 0.448mg 0.184mg Potato pancake
Folate 41µg 57µg Cauliflower
Vitamin B12 0.29µg 0µg Potato pancake
Vitamin K 2.7µg 15.5µg Cauliflower
Tryptophan 0.087mg 0.02mg Potato pancake
Threonine 0.24mg 0.076mg Potato pancake
Isoleucine 0.28mg 0.071mg Potato pancake
Leucine 0.442mg 0.106mg Potato pancake
Lysine 0.389mg 0.217mg Potato pancake
Methionine 0.137mg 0.02mg Potato pancake
Phenylalanine 0.3mg 0.065mg Potato pancake
Valine 0.369mg 0.125mg Potato pancake
Histidine 0.141mg 0.056mg Potato pancake
Cholesterol 95mg 0mg Cauliflower
Saturated Fat 2.496g 0.13g Cauliflower
Omega-3 - DHA 0.008g 0g Potato pancake
Omega-3 - EPA 0.001g 0g Potato pancake
Monounsaturated Fat 3.73g 0.034g Potato pancake
Polyunsaturated fat 7.516g 0.031g Potato pancake
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 pancake 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
37%
Potato pancake
30%
Cauliflower
Minerals Daily Need Coverage Score
47%
Potato pancake
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 0.12g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 734mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 2.366g)

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.