Sweet potato vs. Cauliflower — In-Depth Nutrition Comparison
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Summary of differences between sweet potatoes and cauliflower
- Sweet potatoes have more vitamin A, manganese, copper, vitamin B6, vitamin B3, and fiber; however, cauliflower is higher in vitamin C, folate, vitamin K, and choline.
- Sweet potatoes cover your daily need for vitamin A, 384% more than cauliflower.
- Sweet potatoes have 4 times more copper than cauliflower. While sweet potatoes have 0.161mg of copper, cauliflower has only 0.039mg.
These are the specific foods used in this comparison Sweet potato, cooked, baked in skin, flesh, without salt 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 more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +72.7% |
| Contains more PotassiumPotassium | +58.9% |
| Contains more IronIron | +64.3% |
| Contains more CopperCopper | +312.8% |
| Contains more ZincZinc | +18.5% |
| Contains more PhosphorusPhosphorus | +22.7% |
| Contains more ManganeseManganese | +220.6% |
| Contains less SodiumSodium | -16.7% |
| Contains more SeleniumSelenium | +200% |
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 EVitamin E | +787.5% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +193.3% |
| Contains more Vitamin B5Vitamin B5 | +32.5% |
| Contains more Vitamin B6Vitamin B6 | +55.4% |
| Contains more Vitamin CVitamin C | +145.9% |
| Contains more Vitamin KVitamin K | +573.9% |
| Contains more FolateFolate | +850% |
| Contains more CholineCholine | +238.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 0µg | 107% |
| Vitamin C | 19.6mg | 48.2mg | 32% |
| Manganese | 0.497mg | 0.155mg | 15% |
| Copper | 0.161mg | 0.039mg | 14% |
| Folate | 6µg | 57µg | 13% |
| Vitamin K | 2.3µg | 15.5µg | 11% |
| Vitamin B6 | 0.286mg | 0.184mg | 8% |
| Choline | 13.1mg | 44.3mg | 6% |
| Vitamin B3 | 1.487mg | 0.507mg | 6% |
| Carbs | 20.71g | 4.97g | 5% |
| Potassium | 475mg | 299mg | 5% |
| Fiber | 3.3g | 2g | 5% |
| Vitamin B1 | 0.107mg | 0.05mg | 5% |
| Vitamin B2 | 0.106mg | 0.06mg | 4% |
| Vitamin B5 | 0.884mg | 0.667mg | 4% |
| Vitamin E | 0.71mg | 0.08mg | 4% |
| Calories | 90kcal | 25kcal | 3% |
| Starch | 7.05g | 3% | |
| Iron | 0.69mg | 0.42mg | 3% |
| Magnesium | 27mg | 15mg | 3% |
| Calcium | 38mg | 22mg | 2% |
| Fructose | 0.5g | 0.97g | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Phosphorus | 54mg | 44mg | 1% |
| Protein | 2.01g | 1.92g | 0% |
| Fats | 0.15g | 0.28g | 0% |
| Net carbs | 17.41g | 2.97g | N/A |
| Sugar | 6.48g | 1.91g | N/A |
| Zinc | 0.32mg | 0.27mg | 0% |
| Sodium | 36mg | 30mg | 0% |
| Saturated fat | 0.052g | 0.13g | 0% |
| Monounsaturated fat | 0.002g | 0.034g | 0% |
| Polyunsaturated fat | 0.092g | 0.031g | 0% |
| Tryptophan | 0.04mg | 0.02mg | 0% |
| Threonine | 0.107mg | 0.076mg | 0% |
| Isoleucine | 0.07mg | 0.071mg | 0% |
| Leucine | 0.118mg | 0.106mg | 0% |
| Lysine | 0.084mg | 0.217mg | 0% |
| Methionine | 0.037mg | 0.02mg | 0% |
| Phenylalanine | 0.114mg | 0.065mg | 0% |
| Valine | 0.11mg | 0.125mg | 0% |
| Histidine | 0.039mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 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 CarbsCarbs | +316.7% |
| Contains more OtherOther | +77.6% |
| Contains more FatsFats | +86.7% |
| Contains more WaterWater | +21.5% |
~equal in
Protein
~1.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 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 | -60% |
| Contains more Poly. FatPolyunsaturated fat | +196.8% |
| Contains more Mono. FatMonounsaturated fat | +1600% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 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 MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +64.9% |
| Contains more FructoseFructose | +94% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
