Potato, flesh and skin, raw vs Cauliflower, raw
Nutrition comparison per 100 g.
Potato, flesh and skin, raw
77 kcal
Cauliflower, raw
28 kcal
Calories
77 kcal
28 kcal
Protein
2.0 g
1.6 g
Carbs
17.5 g
4.7 g
Fiber
2.2 g
1.9 g
Sugars
0.8 g
1.9 g
Fat
0.1 g
0.2 g
Sodium
6 mg
30 mg
Key takeaways
- Cauliflower, raw has 64% fewer calories (28 kcal vs 77 kcal).
- Potato, flesh and skin, raw has more protein (2.0 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 17.5 g).
- Potato, flesh and skin, raw has more fiber (2.2 g vs 1.9 g).
- Potato, flesh and skin, raw has more sugars (0.8 g vs 1.9 g).
| Macronutrients | Potato, flesh and skin, raw | Cauliflower, raw |
|---|---|---|
| Calories | 77 kcal | 28 kcal |
| Protein | 2.0 g | 1.6 g |
| Total Fat | 0.1 g | 0.2 g |
| Total Carbohydrate | 17.5 g | 4.7 g |
| Dietary Fiber | 2.2 g | 1.9 g |
| Total Sugars | 0.8 g | 1.9 g |
| Water | 79.3 g | 92.7 g |
| Carbohydrates | Potato, flesh and skin, raw | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 17.5 g | 4.7 g |
| Dietary Fiber | 2.2 g | 1.9 g |
| Starch | 15.4 g | ~ |
| Total Sugars | 0.8 g | 1.9 g |
| Fats & Fatty Acids | Potato, flesh and skin, raw | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.2 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.0 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 10.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 32.0 mg | 8.0 mg |
| Protein & Amino Acids | Potato, flesh and skin, raw | Cauliflower, raw |
|---|---|---|
| Protein | 2.0 g | 1.6 g |
| Histidine | 34.0 mg | 56.0 mg |
| Isoleucine | 65.0 mg | 71.0 mg |
| Leucine | 96.0 mg | 106.0 mg |
| Lysine | 105.0 mg | 217.0 mg |
| Methionine | 31.0 mg | 20.0 mg |
| Phenylalanine | 80.0 mg | 65.0 mg |
| Threonine | 66.0 mg | 76.0 mg |
| Tryptophan | 21.0 mg | 20.0 mg |
| Valine | 101.0 mg | 125.0 mg |
| Alanine | 62.0 mg | 116.0 mg |
| Arginine | 99.0 mg | 86.0 mg |
| Aspartic Acid | 472.0 mg | 177.0 mg |
| Cystine | 24.0 mg | 20.0 mg |
| Glutamic Acid | 345.0 mg | 257.0 mg |
| Glycine | 56.0 mg | 71.0 mg |
| Proline | 62.0 mg | 71.0 mg |
| Serine | 73.0 mg | 86.0 mg |
| Tyrosine | 47.0 mg | 51.0 mg |
| Vitamins | Potato, flesh and skin, raw | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 19.7 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.1 mg |
| Vitamin K | 1.9 mcg | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 1.1 mg | 0.5 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 16.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.7 mg |
| Choline | 12.1 mg | 44.3 mg |
| Betaine | 0.2 mg | ~ |
| Minerals | Potato, flesh and skin, raw | Cauliflower, raw |
|---|---|---|
| Calcium | 12.0 mg | 22.0 mg |
| Iron | 0.8 mg | 0.4 mg |
| Magnesium | 23.0 mg | 15.0 mg |
| Phosphorus | 57.0 mg | 44.0 mg |
| Potassium | 421.0 mg | 299.0 mg |
| Sodium | 6.0 mg | 30.0 mg |
| Zinc | 0.3 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.2 mg | 0.2 mg |
| Selenium | 0.3 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Potato, flesh and skin, raw | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 5.0 mg | 18.0 mg |
| Other | Potato, flesh and skin, raw | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.1 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Potato, flesh and skin, raw or Cauliflower, raw?
Cauliflower, raw has fewer calories: 77 kcal for Potato, flesh and skin, raw vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Potato, flesh and skin, raw or Cauliflower, raw?
Potato, flesh and skin, raw has more protein: 2.0 g for Potato, flesh and skin, raw vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Potato, flesh and skin, raw or Cauliflower, raw?
Potato, flesh and skin, raw has more fiber: 2.2 g for Potato, flesh and skin, raw vs 1.9 g for Cauliflower, raw per 100 g.
Is Potato, flesh and skin, raw or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Potato, flesh and skin, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.