Cauliflower vs. Sweet potato — In-Depth Nutrition Comparison
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Summary of differences between cauliflower and sweet potatoes
- Cauliflower has more vitamin C, folate, vitamin K, and choline; however, sweet potatoes are higher in vitamin A, manganese, copper, vitamin B6, vitamin B3, and carbs.
- Sweet potatoes cover your daily need for vitamin A 107% more than cauliflower.
- Cauliflower has 10 times more folate than sweet potatoes. While cauliflower has 57µg of folate, sweet potatoes have only 6µg.
These are the specific foods used in this comparison Cauliflower, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -16.7% |
| Contains more SeleniumSelenium | +200% |
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +145.9% |
| Contains more Vitamin KVitamin K | +573.9% |
| Contains more FolateFolate | +850% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 961µg | 107% |
| Vitamin C | 48.2mg | 19.6mg | 32% |
| Manganese | 0.155mg | 0.497mg | 15% |
| Copper | 0.039mg | 0.161mg | 14% |
| Folate | 57µg | 6µg | 13% |
| Vitamin K | 15.5µg | 2.3µg | 11% |
| Vitamin B6 | 0.184mg | 0.286mg | 8% |
| Vitamin B3 | 0.507mg | 1.487mg | 6% |
| Choline | 44.3mg | 13.1mg | 6% |
| Carbs | 4.97g | 20.71g | 5% |
| Potassium | 299mg | 475mg | 5% |
| Fiber | 2g | 3.3g | 5% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Vitamin E | 0.08mg | 0.71mg | 4% |
| Vitamin B2 | 0.06mg | 0.106mg | 4% |
| Vitamin B5 | 0.667mg | 0.884mg | 4% |
| Calories | 25kcal | 90kcal | 3% |
| Magnesium | 15mg | 27mg | 3% |
| Iron | 0.42mg | 0.69mg | 3% |
| Starch | 7.05g | 3% | |
| Calcium | 22mg | 38mg | 2% |
| Phosphorus | 44mg | 54mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Fructose | 0.97g | 0.5g | 1% |
| Omega-3 (ALA) | 0.015g | 1% | |
| Protein | 1.92g | 2.01g | 0% |
| Protein per 100 calories | 7.7g | 2.2g | N/A |
| Calories per 10 g protein | 130kcal | 448kcal | N/A |
| Weight per 100 calories | 400g | 111g | N/A |
| Fats | 0.28g | 0.15g | 0% |
| Net carbs | 2.97g | 17.41g | N/A |
| Sugar | 1.91g | 6.48g | N/A |
| Zinc | 0.27mg | 0.32mg | 0% |
| Sodium | 30mg | 36mg | 0% |
| Saturated fat | 0.13g | 0.052g | 0% |
| Monounsaturated fat | 0.034g | 0.002g | 0% |
| Polyunsaturated fat | 0.031g | 0.092g | 0% |
| Tryptophan | 0.02mg | 0.04mg | 0% |
| Threonine | 0.076mg | 0.107mg | 0% |
| Isoleucine | 0.071mg | 0.07mg | 0% |
| Leucine | 0.106mg | 0.118mg | 0% |
| Lysine | 0.217mg | 0.084mg | 0% |
| Methionine | 0.02mg | 0.037mg | 0% |
| Phenylalanine | 0.065mg | 0.114mg | 0% |
| Valine | 0.125mg | 0.11mg | 0% |
| Histidine | 0.056mg | 0.039mg | 0% |
| Omega-6 (Linoleic acid) | 0.013g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more FatsFats | +86.7% |
| Contains more WaterWater | +21.5% |
| Contains more CarbsCarbs | +316.7% |
~equal in
Protein
~2.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +1600% |
| Contains less Sat. FatSaturated fat | -60% |
| Contains more Poly. FatPolyunsaturated fat | +196.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more GlucoseGlucose | +64.9% |
| Contains more FructoseFructose | +94% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
