Potatoes, gold, without skin, raw vs Cauliflower, raw
Nutrition comparison per 100 g.
Potatoes, gold, without skin, raw
73 kcal
Cauliflower, raw
28 kcal
Calories
73 kcal
28 kcal
Protein
1.8 g
1.6 g
Carbs
16.0 g
4.7 g
Fiber
~
1.9 g
Sugars
0.6 g
1.9 g
Fat
0.3 g
0.2 g
Sodium
2 mg
30 mg
Key takeaways
- Cauliflower, raw has 62% fewer calories (28 kcal vs 73 kcal).
- Potatoes, gold, without skin, raw has more protein (1.8 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 16.0 g).
- Potatoes, gold, without skin, raw has more sugars (0.6 g vs 1.9 g).
- Cauliflower, raw has more fat (0.2 g vs 0.3 g).
| Macronutrients | Potatoes, gold, without skin, raw | Cauliflower, raw |
|---|---|---|
| Calories | 73 kcal | 28 kcal |
| Protein | 1.8 g | 1.6 g |
| Total Fat | 0.3 g | 0.2 g |
| Total Carbohydrate | 16.0 g | 4.7 g |
| Dietary Fiber | ~ | 1.9 g |
| Total Sugars | 0.6 g | 1.9 g |
| Water | 81.1 g | 92.7 g |
| Carbohydrates | Potatoes, gold, without skin, raw | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 16.0 g | 4.7 g |
| Dietary Fiber | ~ | 1.9 g |
| Total Sugars | 0.6 g | 1.9 g |
| Fats & Fatty Acids | Potatoes, gold, without skin, raw | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.3 g | 0.2 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.0 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 7.0 mg |
| Omega-6 Fatty Acids | ~ | 8.0 mg |
| Protein & Amino Acids | Potatoes, gold, without skin, raw | Cauliflower, raw |
|---|---|---|
| Protein | 1.8 g | 1.6 g |
| Histidine | ~ | 56.0 mg |
| Isoleucine | ~ | 71.0 mg |
| Leucine | ~ | 106.0 mg |
| Lysine | ~ | 217.0 mg |
| Methionine | ~ | 20.0 mg |
| Phenylalanine | ~ | 65.0 mg |
| Threonine | ~ | 76.0 mg |
| Tryptophan | ~ | 20.0 mg |
| Valine | ~ | 125.0 mg |
| Alanine | ~ | 116.0 mg |
| Arginine | ~ | 86.0 mg |
| Aspartic Acid | ~ | 177.0 mg |
| Cystine | ~ | 20.0 mg |
| Glutamic Acid | ~ | 257.0 mg |
| Glycine | ~ | 71.0 mg |
| Proline | ~ | 71.0 mg |
| Serine | ~ | 86.0 mg |
| Tyrosine | ~ | 51.0 mg |
| Vitamins | Potatoes, gold, without skin, raw | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | 23.3 mg | 67.1 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | 0.8 mcg | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | ~ | 0.1 mg |
| Niacin (B3) | 1.6 mg | 0.5 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | ~ | 97.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Potatoes, gold, without skin, raw | Cauliflower, raw |
|---|---|---|
| Calcium | 5.9 mg | 22.0 mg |
| Iron | 0.4 mg | 0.4 mg |
| Magnesium | 22.3 mg | 15.0 mg |
| Phosphorus | 57.0 mg | 44.0 mg |
| Potassium | 445.8 mg | 299.0 mg |
| Sodium | 2.2 mg | 30.0 mg |
| Zinc | 0.4 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.2 mg | 0.2 mg |
| Selenium | 0.0 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Potatoes, gold, without skin, raw | Cauliflower, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Potatoes, gold, without skin, raw | Cauliflower, raw |
|---|---|---|
| Alcohol | ~ | 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, gold, without skin, raw or Cauliflower, raw?
Cauliflower, raw has fewer calories: 73 kcal for Potatoes, gold, without skin, raw vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Potatoes, gold, without skin, raw or Cauliflower, raw?
Potatoes, gold, without skin, raw has more protein: 1.8 g for Potatoes, gold, without skin, raw vs 1.6 g for Cauliflower, raw per 100 g.
Is Potatoes, gold, without skin, raw or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Potatoes, gold, without skin, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.