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Sweet potato vs Cauliflower - In-Depth Nutrition Comparison

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Important differences between Sweet potato and Cauliflower

  • Sweet potato has more Copper, however Cauliflower has more Vitamin A, Vitamin C, Folate, Vitamin K, and Choline.
  • Sweet potato's daily need coverage for Vitamin A 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +45.2%
Contains more Calcium +36.4%
Contains more Potassium +12.7%
Contains more Magnesium +66.7%
Contains more Copper +287.2%
Contains more Zinc +11.1%
Contains less Sodium -45.5%
Equal in Zinc - 0.27
Equal in Phosphorus - 44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +45.2%
Contains more Calcium +36.4%
Contains more Potassium +12.7%
Contains more Magnesium +66.7%
Contains more Copper +287.2%
Contains more Zinc +11.1%
Contains less Sodium -45.5%
Equal in Zinc - 0.27
Equal in Phosphorus - 44

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Vitamin K +761.1%
Contains more Folate +418.2%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.507
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 Vitamin K +761.1%
Contains more Folate +418.2%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.507

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
30
Cauliflower
Mineral Summary Score
21
Sweet potato
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
12%
Cauliflower
Carbohydrates
20%
Sweet potato
5%
Cauliflower
Fats
0%
Sweet potato
1%
Cauliflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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

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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)

All nutrients comparison - raw data values

Nutrient Sweet potato Cauliflower Opinion
Calories 86 25 Sweet potato
Protein 1.57 1.92 Cauliflower
Fats 0.05 0.28 Cauliflower
Vitamin C 2.4 48.2 Cauliflower
Net carbs 17.1200008392334 2.9700000286102295 Sweet potato
Carbs 20.12 4.97 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.42 Sweet potato
Calcium 30 22 Sweet potato
Potassium 337 299 Sweet potato
Magnesium 25 15 Sweet potato
Sugar 4.18 1.91 Cauliflower
Fiber 3 2 Sweet potato
Copper 0.151 0.039 Sweet potato
Zinc 0.3 0.27 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 47 44 Sweet potato
Sodium 55 30 Cauliflower
Vitamin A 14187 0 Sweet potato
Vitamin E 0.26 0.08 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.05 Sweet potato
Vitamin B2 0.061 0.06 Sweet potato
Vitamin B3 0.557 0.507 Sweet potato
Vitamin B5 0.8 0.667 Sweet potato
Vitamin B6 0.209 0.184 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 15.5 Cauliflower
Folate 11 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.018 0.13 Sweet potato
Monounsaturated Fat 0.001 0.034 Cauliflower
Polyunsaturated fat 0.014 0.031 Cauliflower
Tryptophan 0.031 0.02 Sweet potato
Threonine 0.083 0.076 Sweet potato
Isoleucine 0.055 0.071 Cauliflower
Leucine 0.092 0.106 Cauliflower
Lysine 0.066 0.217 Cauliflower
Methionine 0.029 0.02 Sweet potato
Phenylalanine 0.089 0.065 Sweet potato
Valine 0.086 0.125 Cauliflower
Histidine 0.031 0.056 Cauliflower
Fructose 0.7 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.