Sweet potato vs. Cauliflower — In-Depth Nutrition Comparison
Compare
Summary of differences between Sweet potato and Cauliflower
- Sweet potato has more Vitamin A, Manganese, Copper, Vitamin B6, Vitamin B3, and Fiber, however, Cauliflower is higher in Vitamin C, Folate, Vitamin K, and Choline.
- Sweet potato covers your daily need of Vitamin A 107% more than Cauliflower.
- Sweet potato has 4 times more Copper than Cauliflower. While Sweet potato has 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.
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.
| 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% |
~equal in
Vitamin D
~0µg
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 90kcal | 25kcal |
|
| Protein | 2.01g | 1.92g |
|
| Fats | 0.15g | 0.28g |
|
| Vitamin C | 19.6mg | 48.2mg |
|
| Net carbs | 17.41g | 2.97g |
|
| Carbs | 20.71g | 4.97g |
|
| Magnesium | 27mg | 15mg |
|
| Calcium | 38mg | 22mg |
|
| Potassium | 475mg | 299mg |
|
| Iron | 0.69mg | 0.42mg |
|
| Sugar | 6.48g | 1.91g |
|
| Fiber | 3.3g | 2g |
|
| Copper | 0.161mg | 0.039mg |
|
| Zinc | 0.32mg | 0.27mg |
|
| Starch | 7.05g |
|
|
| Phosphorus | 54mg | 44mg |
|
| Sodium | 36mg | 30mg |
|
| Vitamin A | 19218IU | 0IU |
|
| Vitamin A | 961µg | 0µg |
|
| Vitamin E | 0.71mg | 0.08mg |
|
| Manganese | 0.497mg | 0.155mg |
|
| Selenium | 0.2µg | 0.6µg |
|
| Vitamin B1 | 0.107mg | 0.05mg |
|
| Vitamin B2 | 0.106mg | 0.06mg |
|
| Vitamin B3 | 1.487mg | 0.507mg |
|
| Vitamin B5 | 0.884mg | 0.667mg |
|
| Vitamin B6 | 0.286mg | 0.184mg |
|
| Vitamin K | 2.3µg | 15.5µg |
|
| Folate | 6µg | 57µg |
|
| Choline | 13.1mg | 44.3mg |
|
| Saturated Fat | 0.052g | 0.13g |
|
| Monounsaturated Fat | 0.002g | 0.034g |
|
| Polyunsaturated fat | 0.092g | 0.031g |
|
| Tryptophan | 0.04mg | 0.02mg |
|
| Threonine | 0.107mg | 0.076mg |
|
| Isoleucine | 0.07mg | 0.071mg |
|
| Leucine | 0.118mg | 0.106mg |
|
| Lysine | 0.084mg | 0.217mg |
|
| Methionine | 0.037mg | 0.02mg |
|
| Phenylalanine | 0.114mg | 0.065mg |
|
| Valine | 0.11mg | 0.125mg |
|
| Histidine | 0.039mg | 0.056mg |
|
| Fructose | 0.5g | 0.97g |
|
| Omega-3 - ALA | 0.015g |
|
|
| Omega-6 - Linoleic acid | 0.013g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
111%
30%
Minerals Daily Need Coverage Score
25%
13%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 6mg)
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.