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  6. Sweet potato vs. Cauliflower

Sweet potato vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between sweet potato and cauliflower

  • Sweet potato has more vitamin A and copper; however, cauliflower has more vitamin C, folate, vitamin K, and choline.
  • Sweet potato's daily need coverage for vitamin A is 284% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +12.7%
Contains more IronIron +45.2%
Contains more CopperCopper +287.2%
Contains more ManganeseManganese +66.5%
Contains less SodiumSodium -45.5%
~equal in Zinc ~0.27mg
~equal in Phosphorus ~44mg
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin CVitamin C +1908.3%
Contains more Vitamin KVitamin K +761.1%
Contains more FolateFolate +418.2%
Contains more CholineCholine +260.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
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 CarbsCarbs +304.8%
Contains more OtherOther +28.9%
Contains more ProteinProtein +22.3%
Contains more FatsFats +460%
Contains more WaterWater +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
67% 17% 16%
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 -86.2%
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +121.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +38.6%
~equal in Glucose ~0.94g
~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.
Sweet potato Cauliflower
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Cauliflower DV% diff.
Vitamin A 709µg 0µg 79%
Vitamin C 2.4mg 48.2mg 51%
Folate 11µg 57µg 12%
Copper 0.151mg 0.039mg 12%
Vitamin K 1.8µg 15.5µg 11%
Choline 12.3mg 44.3mg 6%
Starch 12.65g 5%
Carbs 20.12g 4.97g 5%
Manganese 0.258mg 0.155mg 4%
Fiber 3g 2g 4%
Calories 86kcal 25kcal 3%
Vitamin B5 0.8mg 0.667mg 3%
Iron 0.61mg 0.42mg 2%
Vitamin B6 0.209mg 0.184mg 2%
Magnesium 25mg 15mg 2%
Vitamin B1 0.078mg 0.05mg 2%
Saturated fat 0.018g 0.13g 1%
Protein 1.57g 1.92g 1%
Calcium 30mg 22mg 1%
Vitamin E 0.26mg 0.08mg 1%
Potassium 337mg 299mg 1%
Sodium 55mg 30mg 1%
Fats 0.05g 0.28g 0%
Net carbs 17.12g 2.97g N/A
Sugar 4.18g 1.91g N/A
Zinc 0.3mg 0.27mg 0%
Phosphorus 47mg 44mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.061mg 0.06mg 0%
Vitamin B3 0.557mg 0.507mg 0%
Monounsaturated fat 0.001g 0.034g 0%
Polyunsaturated fat 0.014g 0.031g 0%
Tryptophan 0.031mg 0.02mg 0%
Threonine 0.083mg 0.076mg 0%
Isoleucine 0.055mg 0.071mg 0%
Leucine 0.092mg 0.106mg 0%
Lysine 0.066mg 0.217mg 0%
Methionine 0.029mg 0.02mg 0%
Phenylalanine 0.089mg 0.065mg 0%
Valine 0.086mg 0.125mg 0%
Histidine 0.031mg 0.056mg 0%
Fructose 0.7g 0.97g 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
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 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)
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.

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.