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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
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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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 +140%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +108%
Contains more IronIron +297.6%
Contains more CopperCopper +361.5%
Contains more ZincZinc +159.3%
Contains more PhosphorusPhosphorus +190.9%
Contains more ManganeseManganese +67.7%
Contains more SeleniumSelenium +1383.3%
Contains less SodiumSodium -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.
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 +187.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +216%
Contains more Vitamin B2Vitamin B2 +188.3%
Contains more Vitamin B3Vitamin B3 +229.8%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B6Vitamin B6 +143.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +67.5%
Contains more Vitamin CVitamin C +74.6%
Contains more Vitamin KVitamin K +474.1%
Contains more FolateFolate +39%

All nutrients comparison - raw data values

Nutrient Potato pancake Cauliflower DV% diff.
Polyunsaturated fat 7.516g 0.031g 50%
Sodium 764mg 30mg 32%
Cholesterol 95mg 0mg 32%
Vitamin C 27.6mg 48.2mg 23%
Fats 14.76g 0.28g 22%
Vitamin B6 0.448mg 0.184mg 20%
Iron 1.67mg 0.42mg 16%
Copper 0.18mg 0.039mg 16%
Selenium 8.9µg 0.6µg 15%
Calories 268kcal 25kcal 12%
Vitamin B12 0.29µg 0µg 12%
Phosphorus 128mg 44mg 12%
Saturated fat 2.496g 0.13g 11%
Vitamin K 2.7µg 15.5µg 11%
Potassium 622mg 299mg 10%
Vitamin B1 0.158mg 0.05mg 9%
Monounsaturated fat 3.73g 0.034g 9%
Vitamin B2 0.173mg 0.06mg 9%
Starch 20.88g 9%
Protein 6.08g 1.92g 8%
Carbs 27.81g 4.97g 8%
Vitamin B3 1.672mg 0.507mg 7%
Manganese 0.26mg 0.155mg 5%
Fiber 3.3g 2g 5%
Magnesium 36mg 15mg 5%
Choline 74.2mg 44.3mg 5%
Zinc 0.7mg 0.27mg 4%
Folate 41µg 57µg 4%
Vitamin A 32µg 0µg 4%
Vitamin D 0.3µg 0µg 2%
Vitamin B5 0.757mg 0.667mg 2%
Vitamin E 0.23mg 0.08mg 1%
Fructose 0.56g 0.97g 1%
Calcium 32mg 22mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 2.97g N/A
Sugar 1.79g 1.91g N/A
Tryptophan 0.087mg 0.02mg 0%
Threonine 0.24mg 0.076mg 0%
Isoleucine 0.28mg 0.071mg 0%
Leucine 0.442mg 0.106mg 0%
Lysine 0.389mg 0.217mg 0%
Methionine 0.137mg 0.02mg 0%
Phenylalanine 0.3mg 0.065mg 0%
Valine 0.369mg 0.125mg 0%
Histidine 0.141mg 0.056mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +216.7%
Contains more FatsFats +5171.4%
Contains more CarbsCarbs +459.6%
Contains more OtherOther +371.1%
Contains more WaterWater +92.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 +10870.6%
Contains more Poly. FatPolyunsaturated fat +24145.2%
Contains less Sat. FatSaturated fat -94.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +23.7%
Contains more FructoseFructose +73.2%

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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.