Potatoes, canned, drained solids vs Cauliflower, raw
Nutrition comparison per 100 g.
Potatoes, canned, drained solids
60 kcal
Cauliflower, raw
28 kcal
Calories
60 kcal
28 kcal
Protein
1.4 g
1.6 g
Carbs
13.6 g
4.7 g
Fiber
2.3 g
1.9 g
Sugars
~
1.9 g
Fat
0.2 g
0.2 g
Sodium
219 mg
30 mg
Key takeaways
- Cauliflower, raw has 54% fewer calories (28 kcal vs 60 kcal).
- Cauliflower, raw has more protein (1.6 g vs 1.4 g).
- Cauliflower, raw has more carbs (4.7 g vs 13.6 g).
- Potatoes, canned, drained solids has more fiber (2.3 g vs 1.9 g).
- Potatoes, canned, drained solids has more fat (0.2 g vs 0.2 g).
| Macronutrients | Potatoes, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Calories | 60 kcal | 28 kcal |
| Protein | 1.4 g | 1.6 g |
| Total Fat | 0.2 g | 0.2 g |
| Total Carbohydrate | 13.6 g | 4.7 g |
| Dietary Fiber | 2.3 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 84.3 g | 92.7 g |
| Carbohydrates | Potatoes, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 13.6 g | 4.7 g |
| Dietary Fiber | 2.3 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Potatoes, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.2 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 21.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 66.0 mg | 8.0 mg |
| Protein & Amino Acids | Potatoes, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Protein | 1.4 g | 1.6 g |
| Histidine | 31.0 mg | 56.0 mg |
| Isoleucine | 57.0 mg | 71.0 mg |
| Leucine | 85.0 mg | 106.0 mg |
| Lysine | 86.0 mg | 217.0 mg |
| Methionine | 22.0 mg | 20.0 mg |
| Phenylalanine | 63.0 mg | 65.0 mg |
| Threonine | 51.0 mg | 76.0 mg |
| Tryptophan | 22.0 mg | 20.0 mg |
| Valine | 80.0 mg | 125.0 mg |
| Alanine | 43.0 mg | 116.0 mg |
| Arginine | 65.0 mg | 86.0 mg |
| Aspartic Acid | 346.0 mg | 177.0 mg |
| Cystine | 18.0 mg | 20.0 mg |
| Glutamic Acid | 237.0 mg | 257.0 mg |
| Glycine | 42.0 mg | 71.0 mg |
| Proline | 51.0 mg | 71.0 mg |
| Serine | 61.0 mg | 86.0 mg |
| Tyrosine | 52.0 mg | 51.0 mg |
| Vitamins | Potatoes, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 5.1 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | ~ | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.9 mg | 0.5 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 6.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Potatoes, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Calcium | 5.0 mg | 22.0 mg |
| Iron | 1.3 mg | 0.4 mg |
| Magnesium | 14.0 mg | 15.0 mg |
| Phosphorus | 28.0 mg | 44.0 mg |
| Potassium | 229.0 mg | 299.0 mg |
| Sodium | 219.0 mg | 30.0 mg |
| Zinc | 0.3 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.1 mg | 0.2 mg |
| Selenium | 0.9 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Potatoes, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Potatoes, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Potatoes, canned, drained solids or Cauliflower, raw?
Cauliflower, raw has fewer calories: 60 kcal for Potatoes, canned, drained solids vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Potatoes, canned, drained solids or Cauliflower, raw?
Cauliflower, raw has more protein: 1.4 g for Potatoes, canned, drained solids vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Potatoes, canned, drained solids or Cauliflower, raw?
Potatoes, canned, drained solids has more fiber: 2.3 g for Potatoes, canned, drained solids vs 1.9 g for Cauliflower, raw per 100 g.
Is Potatoes, canned, drained solids or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Cauliflower, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.