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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
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
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
24%
13%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Potato salad is lower in glycemic index (difference - 45)
Which food is cheaper?
Potato salad is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato salad is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 499mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 1.299g)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins