Potatoes, boiled, cooked without skin, flesh, with salt vs Cauliflower, raw
Nutrition comparison per 100 g.
Potatoes, boiled, cooked without skin, flesh, with salt
86 kcal
Cauliflower, raw
28 kcal
Calories
86 kcal
28 kcal
Protein
1.7 g
1.6 g
Carbs
20.0 g
4.7 g
Fiber
2.0 g
1.9 g
Sugars
0.9 g
1.9 g
Fat
0.1 g
0.2 g
Sodium
241 mg
30 mg
Key takeaways
- Cauliflower, raw has 68% fewer calories (28 kcal vs 86 kcal).
- Potatoes, boiled, cooked without skin, flesh, with salt has more protein (1.7 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 20.0 g).
- Potatoes, boiled, cooked without skin, flesh, with salt has more fiber (2.0 g vs 1.9 g).
- Potatoes, boiled, cooked without skin, flesh, with salt has more sugars (0.9 g vs 1.9 g).
| Macronutrients | Potatoes, boiled, cooked without skin, flesh, with salt | Cauliflower, raw |
|---|---|---|
| Calories | 86 kcal | 28 kcal |
| Protein | 1.7 g | 1.6 g |
| Total Fat | 0.1 g | 0.2 g |
| Total Carbohydrate | 20.0 g | 4.7 g |
| Dietary Fiber | 2.0 g | 1.9 g |
| Total Sugars | 0.9 g | 1.9 g |
| Water | 77.5 g | 92.7 g |
| Carbohydrates | Potatoes, boiled, cooked without skin, flesh, with salt | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 20.0 g | 4.7 g |
| Dietary Fiber | 2.0 g | 1.9 g |
| Total Sugars | 0.9 g | 1.9 g |
| Fats & Fatty Acids | Potatoes, boiled, cooked without skin, flesh, with salt | 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 | Potatoes, boiled, cooked without skin, flesh, with salt | Cauliflower, raw |
|---|---|---|
| Protein | 1.7 g | 1.6 g |
| Histidine | 38.0 mg | 56.0 mg |
| Isoleucine | 70.0 mg | 71.0 mg |
| Leucine | 103.0 mg | 106.0 mg |
| Lysine | 104.0 mg | 217.0 mg |
| Methionine | 27.0 mg | 20.0 mg |
| Phenylalanine | 76.0 mg | 65.0 mg |
| Threonine | 62.0 mg | 76.0 mg |
| Tryptophan | 27.0 mg | 20.0 mg |
| Valine | 96.0 mg | 125.0 mg |
| Alanine | 53.0 mg | 116.0 mg |
| Arginine | 79.0 mg | 86.0 mg |
| Aspartic Acid | 419.0 mg | 177.0 mg |
| Cystine | 22.0 mg | 20.0 mg |
| Glutamic Acid | 287.0 mg | 257.0 mg |
| Glycine | 51.0 mg | 71.0 mg |
| Proline | 62.0 mg | 71.0 mg |
| Serine | 75.0 mg | 86.0 mg |
| Tyrosine | 64.0 mg | 51.0 mg |
| Vitamins | Potatoes, boiled, cooked without skin, flesh, with salt | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 7.4 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.1 mg |
| Vitamin K | 2.1 mcg | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 1.3 mg | 0.5 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 9.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.7 mg |
| Choline | 13.2 mg | 44.3 mg |
| Betaine | 0.2 mg | ~ |
| Minerals | Potatoes, boiled, cooked without skin, flesh, with salt | Cauliflower, raw |
|---|---|---|
| Calcium | 8.0 mg | 22.0 mg |
| Iron | 0.3 mg | 0.4 mg |
| Magnesium | 20.0 mg | 15.0 mg |
| Phosphorus | 40.0 mg | 44.0 mg |
| Potassium | 328.0 mg | 299.0 mg |
| Sodium | 241.0 mg | 30.0 mg |
| Zinc | 0.3 mg | 0.3 mg |
| Copper | 0.2 mg | 0.0 mg |
| Manganese | 0.1 mg | 0.2 mg |
| Selenium | 0.3 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Potatoes, boiled, cooked without skin, flesh, with salt | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Potatoes, boiled, cooked without skin, flesh, with salt | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.7 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Potatoes, boiled, cooked without skin, flesh, with salt or Cauliflower, raw?
Cauliflower, raw has fewer calories: 86 kcal for Potatoes, boiled, cooked without skin, flesh, with salt vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Potatoes, boiled, cooked without skin, flesh, with salt or Cauliflower, raw?
Potatoes, boiled, cooked without skin, flesh, with salt has more protein: 1.7 g for Potatoes, boiled, cooked without skin, flesh, with salt vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Potatoes, boiled, cooked without skin, flesh, with salt or Cauliflower, raw?
Potatoes, boiled, cooked without skin, flesh, with salt has more fiber: 2.0 g for Potatoes, boiled, cooked without skin, flesh, with salt vs 1.9 g for Cauliflower, raw per 100 g.
Is Potatoes, boiled, cooked without skin, flesh, with salt or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Potatoes, boiled, cooked without skin, flesh, with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.