Russet potato vs. Cauliflower — In-Depth Nutrition Comparison
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Differences between Russet potato and Cauliflower
- Russet potato has more Vitamin B6, Iron, Copper, Potassium, and Vitamin B3, while Cauliflower has more Vitamin C, Vitamin K, Folate, Vitamin B5, and Choline.
- Cauliflower's daily need coverage for Vitamin C is 44% higher.
- Cauliflower contains 3 times less Copper than Russet potato. Russet potato contains 0.107mg of Copper, while Cauliflower contains 0.039mg.
The food types used in this comparison are Potatoes, Russet, flesh and skin, baked and Cauliflower, raw.
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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
+154.8%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+61.4%
Contains
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Potassium
+83.9%
Contains
less
Sodium
-53.3%
Contains
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Zinc
+29.6%
Contains
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Copper
+174.4%
Contains
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Manganese
+47.1%
Contains
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Calcium
+22.2%
Contains
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Selenium
+20%
Contains
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Iron
+154.8%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+61.4%
Contains
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Potassium
+83.9%
Contains
less
Sodium
-53.3%
Contains
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Zinc
+29.6%
Contains
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Copper
+174.4%
Contains
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Manganese
+47.1%
Contains
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Calcium
+22.2%
Contains
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Selenium
+20%
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
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Vitamin A
+∞%
Contains
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Vitamin B1
+34%
Contains
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Vitamin B3
+165.9%
Contains
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Vitamin B6
+92.4%
Contains
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Vitamin E
+14.3%
Contains
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Vitamin C
+480.7%
Contains
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Vitamin B2
+25%
Contains
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Vitamin B5
+75.5%
Contains
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Folate
+119.2%
Contains
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Vitamin K
+675%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+34%
Contains
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Vitamin B3
+165.9%
Contains
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Vitamin B6
+92.4%
Contains
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Vitamin E
+14.3%
Contains
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Vitamin C
+480.7%
Contains
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Vitamin B2
+25%
Contains
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Vitamin B5
+75.5%
Contains
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Folate
+119.2%
Contains
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Vitamin K
+675%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+37%
Contains
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Carbs
+331.4%
Contains
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Other
+77.6%
Contains
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Fats
+115.4%
Contains
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Water
+23.7%
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 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
+37%
Contains
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Carbs
+331.4%
Contains
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Other
+77.6%
Contains
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Fats
+115.4%
Contains
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Water
+23.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-75.4%
Contains
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Polyunsaturated fat
+74.2%
Contains
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Monounsaturated Fat
+1033.3%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Contains
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Saturated Fat
-75.4%
Contains
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Polyunsaturated fat
+74.2%
Contains
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Monounsaturated Fat
+1033.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+154.1%
Contains
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Fructose
+203.1%
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
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Glucose
+154.1%
Contains
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Fructose
+203.1%
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 Sodium |
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| Lower in Saturated Fat |
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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 | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.14g | 2.97g |
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| Protein | 2.63g | 1.92g |
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| Fats | 0.13g | 0.28g |
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| Carbs | 21.44g | 4.97g |
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| Calories | 97kcal | 25kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g | 0.97g |
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| Sugar | 1.08g | 1.91g |
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| Fiber | 2.3g | 2g |
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| Calcium | 18mg | 22mg |
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| Iron | 1.07mg | 0.42mg |
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| Magnesium | 30mg | 15mg |
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| Phosphorus | 71mg | 44mg |
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| Potassium | 550mg | 299mg |
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| Sodium | 14mg | 30mg |
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| Zinc | 0.35mg | 0.27mg |
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| Copper | 0.107mg | 0.039mg |
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| Manganese | 0.228mg | 0.155mg |
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| Selenium | 0.5µg | 0.6µg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.07mg | 0.08mg |
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| Vitamin C | 8.3mg | 48.2mg |
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| Vitamin B1 | 0.067mg | 0.05mg |
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| Vitamin B2 | 0.048mg | 0.06mg |
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| Vitamin B3 | 1.348mg | 0.507mg |
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| Vitamin B5 | 0.38mg | 0.667mg |
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| Vitamin B6 | 0.354mg | 0.184mg |
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| Folate | 26µg | 57µg |
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| Vitamin K | 2µg | 15.5µg |
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| Tryptophan | 0.027mg | 0.02mg |
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| Threonine | 0.086mg | 0.076mg |
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| Isoleucine | 0.085mg | 0.071mg |
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| Leucine | 0.125mg | 0.106mg |
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| Lysine | 0.137mg | 0.217mg |
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| Methionine | 0.041mg | 0.02mg |
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| Phenylalanine | 0.104mg | 0.065mg |
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| Valine | 0.131mg | 0.125mg |
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| Histidine | 0.044mg | 0.056mg |
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| Saturated Fat | 0.032g | 0.13g |
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| Monounsaturated Fat | 0.003g | 0.034g |
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| Polyunsaturated fat | 0.054g | 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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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
18%
30%
Minerals Daily Need Coverage Score
23%
13%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Russet potato is lower in glycemic index (difference - 82)
Which food is cheaper?
Russet potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.