Russet potato vs. Cauliflower — In-Depth Nutrition Comparison
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Differences between russet potatoes and cauliflower
- Russet potatoes have 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 potatoes. Russet potatoes contain 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.
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 more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +83.9% |
| Contains more IronIron | +154.8% |
| Contains more CopperCopper | +174.4% |
| Contains more ZincZinc | +29.6% |
| Contains more PhosphorusPhosphorus | +61.4% |
| Contains less SodiumSodium | -53.3% |
| Contains more ManganeseManganese | +47.1% |
| Contains more CalciumCalcium | +22.2% |
| Contains more SeleniumSelenium | +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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B3Vitamin B3 | +165.9% |
| Contains more Vitamin B6Vitamin B6 | +92.4% |
| Contains more Vitamin CVitamin C | +480.7% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B5Vitamin B5 | +75.5% |
| Contains more Vitamin KVitamin K | +675% |
| Contains more FolateFolate | +119.2% |
| Contains more CholineCholine | +195.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +37% |
| Contains more CarbsCarbs | +331.4% |
| Contains more OtherOther | +77.6% |
| Contains more FatsFats | +115.4% |
| Contains more WaterWater | +23.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated fat | -75.4% |
| Contains more Poly. FatPolyunsaturated fat | +74.2% |
| Contains more Mono. FatMonounsaturated fat | +1033.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +154.1% |
| Contains more FructoseFructose | +203.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 | |
|
DV% diff. |
| Vitamin C | 8.3mg | 48.2mg | 44% |
| Vitamin B6 | 0.354mg | 0.184mg | 13% |
| Vitamin K | 2µg | 15.5µg | 11% |
| Iron | 1.07mg | 0.42mg | 8% |
| Folate | 26µg | 57µg | 8% |
| Copper | 0.107mg | 0.039mg | 8% |
| Potassium | 550mg | 299mg | 7% |
| Starch | 17.45g | 7% | |
| Vitamin B5 | 0.38mg | 0.667mg | 6% |
| Vitamin B3 | 1.348mg | 0.507mg | 5% |
| Choline | 15mg | 44.3mg | 5% |
| Carbs | 21.44g | 4.97g | 5% |
| Phosphorus | 71mg | 44mg | 4% |
| Calories | 97kcal | 25kcal | 4% |
| Magnesium | 30mg | 15mg | 4% |
| Manganese | 0.228mg | 0.155mg | 3% |
| Fructose | 0.32g | 0.97g | 1% |
| Protein | 2.63g | 1.92g | 1% |
| Vitamin B1 | 0.067mg | 0.05mg | 1% |
| Vitamin B2 | 0.048mg | 0.06mg | 1% |
| Sodium | 14mg | 30mg | 1% |
| Zinc | 0.35mg | 0.27mg | 1% |
| Fiber | 2.3g | 2g | 1% |
| Fats | 0.13g | 0.28g | 0% |
| Net carbs | 19.14g | 2.97g | N/A |
| Calcium | 18mg | 22mg | 0% |
| Sugar | 1.08g | 1.91g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin E | 0.07mg | 0.08mg | 0% |
| Selenium | 0.5µg | 0.6µg | 0% |
| Saturated fat | 0.032g | 0.13g | 0% |
| Monounsaturated fat | 0.003g | 0.034g | 0% |
| Polyunsaturated fat | 0.054g | 0.031g | 0% |
| Tryptophan | 0.027mg | 0.02mg | 0% |
| Threonine | 0.086mg | 0.076mg | 0% |
| Isoleucine | 0.085mg | 0.071mg | 0% |
| Leucine | 0.125mg | 0.106mg | 0% |
| Lysine | 0.137mg | 0.217mg | 0% |
| Methionine | 0.041mg | 0.02mg | 0% |
| Phenylalanine | 0.104mg | 0.065mg | 0% |
| Valine | 0.131mg | 0.125mg | 0% |
| Histidine | 0.044mg | 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
17%
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?
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The foods are relatively equal in Cholesterol (0 mg)
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.