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Potato salad vs. Cauliflower — In-Depth Nutrition Comparison

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How are potato salad and cauliflower different?

  • Potato salad is higher in copper, selenium, and monounsaturated fat; however, cauliflower is richer in vitamin C and folate.
  • Daily need coverage for vitamin C for cauliflower is 42% higher.

Potato salad, home-prepared and Cauliflower, raw are the varieties used in this article.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 IronIron +54.8%
Contains more CopperCopper +202.6%
Contains more ZincZinc +14.8%
Contains more PhosphorusPhosphorus +18.2%
Contains more SeleniumSelenium +583.3%
Contains more CalciumCalcium +15.8%
Contains more PotassiumPotassium +17.7%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +53.5%
~equal in Magnesium ~15mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 +54%
Contains more Vitamin B3Vitamin B3 +75.5%
Contains more Vitamin CVitamin C +382%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin B6Vitamin B6 +30.5%
Contains more FolateFolate +714.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +39.6%
Contains more FatsFats +2828.6%
Contains more CarbsCarbs +124.7%
Contains more OtherOther +156.6%
Contains more WaterWater +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +7194.1%
Contains more Poly. FatPolyunsaturated fat +11954.8%
Contains less Sat. FatSaturated fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Cauliflower DV% diff.
Vitamin C 10mg 48.2mg 42%
Polyunsaturated fat 3.737g 0.031g 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 30mg 22%
Folate 7µg 57µg 13%
Vitamin K 15.5µg 13%
Fats 8.2g 0.28g 12%
Copper 0.118mg 0.039mg 9%
Choline 44.3mg 8%
Selenium 4.1µg 0.6µg 6%
Calories 143kcal 25kcal 6%
Saturated fat 1.429g 0.13g 6%
Monounsaturated fat 2.48g 0.034g 6%
Vitamin A 32µg 0µg 4%
Iron 0.65mg 0.42mg 3%
Fiber 1.3g 2g 3%
Vitamin B6 0.141mg 0.184mg 3%
Vitamin B5 0.534mg 0.667mg 3%
Vitamin B3 0.89mg 0.507mg 2%
Carbs 11.17g 4.97g 2%
Manganese 0.101mg 0.155mg 2%
Vitamin B1 0.077mg 0.05mg 2%
Protein 2.68g 1.92g 2%
Vitamin E 0.08mg 1%
Fructose 0.97g 1%
Phosphorus 52mg 44mg 1%
Potassium 254mg 299mg 1%
Net carbs 9.87g 2.97g N/A
Magnesium 15mg 15mg 0%
Calcium 19mg 22mg 0%
Sugar 1.91g N/A
Zinc 0.31mg 0.27mg 0%
Vitamin B2 0.06mg 0.06mg 0%
Tryptophan 0.042mg 0.02mg 0%
Threonine 0.116mg 0.076mg 0%
Isoleucine 0.141mg 0.071mg 0%
Leucine 0.202mg 0.106mg 0%
Lysine 0.171mg 0.217mg 0%
Methionine 0.066mg 0.02mg 0%
Phenylalanine 0.135mg 0.065mg 0%
Valine 0.172mg 0.125mg 0%
Histidine 0.062mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Potato salad
30%
Cauliflower
Minerals Daily Need Coverage Score
24%
Potato salad
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 45)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato salad
Potato salad is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 499mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 1.299g)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.