Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Cauliflower

Sweet potato vs. Cauliflower — In-Depth Nutrition Comparison

Compare

Important differences between Sweet potato and Cauliflower

  • Sweet potato has more Vitamin A RAE, and Copper, however, Cauliflower has more Vitamin C, Folate, Vitamin K, and Choline.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% more.
  • Sweet potato has 4 times more Copper than Cauliflower. Sweet potato has 0.151mg of Copper, while Cauliflower has 0.039mg.
  • Cauliflower is lower in Sugar.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Cauliflower, raw.

Infographic

Sweet potato vs Cauliflower infographic
Infographic link

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.
Sweet potato
Sweet potato
8
:
1
Cauliflower
Cauliflower
Contains more Calcium +36.4%
Contains more Iron +45.2%
Contains more Magnesium +66.7%
Contains more Potassium +12.7%
Contains more Zinc +11.1%
Contains more Copper +287.2%
Contains more Manganese +66.5%
Contains less Sodium -45.5%
Equal in Phosphorus - 44
Equal in Zinc - 0.27
Equal in Selenium - 0.6
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +36.4%
Contains more Iron +45.2%
Contains more Magnesium +66.7%
Contains more Potassium +12.7%
Contains more Zinc +11.1%
Contains more Copper +287.2%
Contains more Manganese +66.5%
Contains less Sodium -45.5%
Equal in Phosphorus - 44
Equal in Zinc - 0.27
Equal in Selenium - 0.6

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.
Sweet potato
Sweet potato
7
:
3
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +13.6%
Contains more Vitamin C +1908.3%
Contains more Folate +418.2%
Contains more Vitamin K +761.1%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.507
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +13.6%
Contains more Vitamin C +1908.3%
Contains more Folate +418.2%
Contains more Vitamin K +761.1%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.507

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Cauliflower
Cauliflower
Contains more Carbs +304.8%
Contains more Other +28.9%
Contains more Protein +22.3%
Contains more Fats +460%
Contains more Water +19.1%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Cauliflower
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 Carbs +304.8%
Contains more Other +28.9%
Contains more Protein +22.3%
Contains more Fats +460%
Contains more Water +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Cauliflower
Cauliflower
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +3300%
Contains more Polyunsaturated fat +121.4%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -86.2%
Contains more Monounsaturated Fat +3300%
Contains more Polyunsaturated fat +121.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
1
Cauliflower
Cauliflower
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +38.6%
Equal in Glucose - 0.94
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cauliflower
49% 51%
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +38.6%
Equal in Glucose - 0.94

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Cauliflower Opinion
Net carbs 17.12g 2.97g Sweet potato
Protein 1.57g 1.92g Cauliflower
Fats 0.05g 0.28g Cauliflower
Carbs 20.12g 4.97g Sweet potato
Calories 86kcal 25kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g 0.97g Cauliflower
Sugar 4.18g 1.91g Cauliflower
Fiber 3g 2g Sweet potato
Calcium 30mg 22mg Sweet potato
Iron 0.61mg 0.42mg Sweet potato
Magnesium 25mg 15mg Sweet potato
Phosphorus 47mg 44mg Sweet potato
Potassium 337mg 299mg Sweet potato
Sodium 55mg 30mg Cauliflower
Zinc 0.3mg 0.27mg Sweet potato
Copper 0.151mg 0.039mg Sweet potato
Manganese 0.258mg 0.155mg Sweet potato
Selenium 0.6µg 0.6µg
Vitamin A 14187IU 0IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 0.08mg Sweet potato
Vitamin C 2.4mg 48.2mg Cauliflower
Vitamin B1 0.078mg 0.05mg Sweet potato
Vitamin B2 0.061mg 0.06mg Sweet potato
Vitamin B3 0.557mg 0.507mg Sweet potato
Vitamin B5 0.8mg 0.667mg Sweet potato
Vitamin B6 0.209mg 0.184mg Sweet potato
Folate 11µg 57µg Cauliflower
Vitamin K 1.8µg 15.5µg Cauliflower
Tryptophan 0.031mg 0.02mg Sweet potato
Threonine 0.083mg 0.076mg Sweet potato
Isoleucine 0.055mg 0.071mg Cauliflower
Leucine 0.092mg 0.106mg Cauliflower
Lysine 0.066mg 0.217mg Cauliflower
Methionine 0.029mg 0.02mg Sweet potato
Phenylalanine 0.089mg 0.065mg Sweet potato
Valine 0.086mg 0.125mg Cauliflower
Histidine 0.031mg 0.056mg Cauliflower
Saturated Fat 0.018g 0.13g Sweet potato
Monounsaturated Fat 0.001g 0.034g Cauliflower
Polyunsaturated fat 0.014g 0.031g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
30%
Cauliflower
Minerals Daily Need Coverage Score
20%
Sweet potato
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 25mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.