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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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -45.5%
Equal in Phosphorus - 44
Equal in Zinc - 0.27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
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 less Sodium -45.5%
Equal in Phosphorus - 44
Equal in Zinc - 0.27

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 Folate +418.2%
Contains more Vitamin K +761.1%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.507
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%
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

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

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 g 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
Vitamin A 14187IU 0IU Sweet potato
Vitamin E 0.26mg 0.08mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.13g Sweet potato
Monounsaturated Fat 0.001g 0.034g Cauliflower
Polyunsaturated fat 0.014g 0.031g 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

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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

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

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.