Potato wedges vs. Cauliflower — In-Depth Nutrition Comparison
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A recap on differences between Potato wedges and Cauliflower
- Potato wedges have more Vitamin B6, Vitamin B3, Phosphorus, and Monounsaturated Fat, however, Cauliflower is higher in Vitamin C.
- Cauliflower covers your daily Vitamin C needs 41% more than Potato wedges.
- Cauliflower contains 43 times less Monounsaturated Fat than Potato wedges. Potato wedges contain 1.451g of Monounsaturated Fat, while Cauliflower contains 0.034g.
Food varieties used in this article are USDA Commodity, Potato wedges, frozen and Cauliflower, raw.
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.
Contains
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Iron
+66.7%
Contains
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Magnesium
+26.7%
Contains
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Phosphorus
+97.7%
Contains
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Potassium
+31.8%
Contains
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Zinc
+37%
Contains
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Calcium
+46.7%
Contains
less
Sodium
-38.8%
Contains
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Iron
+66.7%
Contains
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Magnesium
+26.7%
Contains
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Phosphorus
+97.7%
Contains
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Potassium
+31.8%
Contains
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Zinc
+37%
Contains
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Calcium
+46.7%
Contains
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Sodium
-38.8%
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.
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Contains
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Vitamin B1
+100%
Contains
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Vitamin B3
+203.7%
Contains
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Vitamin B6
+90.2%
Contains
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Vitamin C
+330.4%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B3
+203.7%
Contains
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Vitamin B6
+90.2%
Contains
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Vitamin C
+330.4%
Contains
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Vitamin B2
+50%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+40.6%
Contains
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Fats
+685.7%
Contains
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Carbs
+413.1%
Contains
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Other
+71.1%
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Water
+34.8%
Protein:
2.7 g
Fats:
2.2 g
Carbs:
25.5 g
Water:
68.3 g
Other:
1.3 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Contains
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Protein
+40.6%
Contains
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Fats
+685.7%
Contains
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Carbs
+413.1%
Contains
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Other
+71.1%
Contains
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Water
+34.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+4167.6%
Contains
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Polyunsaturated fat
+229%
Contains
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Saturated Fat
-76.4%
Saturated Fat:
0.55 g
Monounsaturated Fat:
1.451 g
Polyunsaturated fat:
0.102 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Contains
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Monounsaturated Fat
+4167.6%
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Polyunsaturated fat
+229%
Contains
less
Saturated Fat
-76.4%
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.5g | 2.97g |
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| Protein | 2.7g | 1.92g |
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| Fats | 2.2g | 0.28g |
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| Carbs | 25.5g | 4.97g |
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| Calories | 123kcal | 25kcal |
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| Fructose | 0.97g |
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| Sugar | 0.3g | 1.91g |
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| Fiber | 2g | 2g | |
| Calcium | 15mg | 22mg |
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| Iron | 0.7mg | 0.42mg |
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| Magnesium | 19mg | 15mg |
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| Phosphorus | 87mg | 44mg |
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| Potassium | 394mg | 299mg |
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| Sodium | 49mg | 30mg |
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| Zinc | 0.37mg | 0.27mg |
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| Copper | 0.039mg |
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| Manganese | 0.155mg |
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| Selenium | 0.6µg |
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| Vitamin E | 0.08mg |
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| Vitamin C | 11.2mg | 48.2mg |
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| Vitamin B1 | 0.1mg | 0.05mg |
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| Vitamin B2 | 0.04mg | 0.06mg |
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| Vitamin B3 | 1.54mg | 0.507mg |
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| Vitamin B5 | 0.667mg |
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| Vitamin B6 | 0.35mg | 0.184mg |
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| Folate | 57µg |
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| Vitamin K | 15.5µg |
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| Tryptophan | 0.02mg |
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| Threonine | 0.076mg |
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| Isoleucine | 0.071mg |
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| Leucine | 0.106mg |
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| Lysine | 0.217mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.125mg |
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| Histidine | 0.056mg |
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| Saturated Fat | 0.55g | 0.13g |
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| Monounsaturated Fat | 1.451g | 0.034g |
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| Polyunsaturated fat | 0.102g | 0.031g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
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
15%
30%
Minerals Daily Need Coverage Score
13%
13%
Comparison summary
Which food is lower in Sugar?
Potato wedges is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Potato wedges is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato wedges is cheaper (difference - $0.4)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Cauliflower is lower in Saturated Fat (difference - 0.42g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.