Potatoes, mashed, dehydrated, flakes without milk, dry form vs Cauliflower, raw
Nutrition comparison per 100 g.
Potatoes, mashed, dehydrated, flakes without milk, dry form
353 kcal
Cauliflower, raw
28 kcal
Calories
353 kcal
28 kcal
Protein
8.3 g
1.6 g
Carbs
81.2 g
4.7 g
Fiber
6.6 g
1.9 g
Sugars
3.4 g
1.9 g
Fat
0.4 g
0.2 g
Sodium
104 mg
30 mg
Key takeaways
- Cauliflower, raw has 92% fewer calories (28 kcal vs 353 kcal).
- Potatoes, mashed, dehydrated, flakes without milk, dry form has more protein (8.3 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 81.2 g).
- Potatoes, mashed, dehydrated, flakes without milk, dry form has more fiber (6.6 g vs 1.9 g).
- Cauliflower, raw has more sugars (1.9 g vs 3.4 g).
| Macronutrients | Potatoes, mashed, dehydrated, flakes without milk, dry form | Cauliflower, raw |
|---|---|---|
| Calories | 353 kcal | 28 kcal |
| Protein | 8.3 g | 1.6 g |
| Total Fat | 0.4 g | 0.2 g |
| Total Carbohydrate | 81.2 g | 4.7 g |
| Dietary Fiber | 6.6 g | 1.9 g |
| Total Sugars | 3.4 g | 1.9 g |
| Water | 6.6 g | 92.7 g |
| Carbohydrates | Potatoes, mashed, dehydrated, flakes without milk, dry form | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 81.2 g | 4.7 g |
| Dietary Fiber | 6.6 g | 1.9 g |
| Starch | 70.6 g | ~ |
| Total Sugars | 3.4 g | 1.9 g |
| Fats & Fatty Acids | Potatoes, mashed, dehydrated, flakes without milk, dry form | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.4 g | 0.2 g |
| Saturated Fat | 0.2 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 |
| Omega-3 Fatty Acids | 27.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 93.0 mg | 8.0 mg |
| Protein & Amino Acids | Potatoes, mashed, dehydrated, flakes without milk, dry form | Cauliflower, raw |
|---|---|---|
| Protein | 8.3 g | 1.6 g |
| Histidine | 151.0 mg | 56.0 mg |
| Isoleucine | 272.0 mg | 71.0 mg |
| Leucine | 426.0 mg | 106.0 mg |
| Lysine | 456.0 mg | 217.0 mg |
| Methionine | 127.0 mg | 20.0 mg |
| Phenylalanine | 494.0 mg | 65.0 mg |
| Threonine | 270.0 mg | 76.0 mg |
| Tryptophan | 79.0 mg | 20.0 mg |
| Valine | 427.0 mg | 125.0 mg |
| Alanine | 286.0 mg | 116.0 mg |
| Arginine | 433.0 mg | 86.0 mg |
| Aspartic Acid | 1,864.0 mg | 177.0 mg |
| Cystine | 109.0 mg | 20.0 mg |
| Glutamic Acid | 1,423.0 mg | 257.0 mg |
| Glycine | 243.0 mg | 71.0 mg |
| Proline | 275.0 mg | 71.0 mg |
| Serine | 324.0 mg | 86.0 mg |
| Tyrosine | 226.0 mg | 51.0 mg |
| Vitamins | Potatoes, mashed, dehydrated, flakes without milk, dry form | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 0.0 mcg |
| Vitamin C | 81.0 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.1 mg |
| Vitamin K | 8.7 mcg | 15.5 mcg |
| Thiamin (B1) | 1.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 6.3 mg | 0.5 mg |
| Vitamin B6 | 0.7 mg | 0.2 mg |
| Folate (B9) | 46.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 2.1 mg | 0.7 mg |
| Choline | 54.9 mg | 44.3 mg |
| Minerals | Potatoes, mashed, dehydrated, flakes without milk, dry form | Cauliflower, raw |
|---|---|---|
| Calcium | 27.0 mg | 22.0 mg |
| Iron | 1.2 mg | 0.4 mg |
| Magnesium | 66.0 mg | 15.0 mg |
| Phosphorus | 156.0 mg | 44.0 mg |
| Potassium | 1,098.0 mg | 299.0 mg |
| Sodium | 104.0 mg | 30.0 mg |
| Zinc | 0.7 mg | 0.3 mg |
| Copper | 0.2 mg | 0.0 mg |
| Manganese | 0.2 mg | 0.2 mg |
| Selenium | 13.4 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Potatoes, mashed, dehydrated, flakes without milk, dry form | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Potatoes, mashed, dehydrated, flakes without milk, dry form | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 3.5 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Potatoes, mashed, dehydrated, flakes without milk, dry form or Cauliflower, raw?
Cauliflower, raw has fewer calories: 353 kcal for Potatoes, mashed, dehydrated, flakes without milk, dry form vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Potatoes, mashed, dehydrated, flakes without milk, dry form or Cauliflower, raw?
Potatoes, mashed, dehydrated, flakes without milk, dry form has more protein: 8.3 g for Potatoes, mashed, dehydrated, flakes without milk, dry form vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Potatoes, mashed, dehydrated, flakes without milk, dry form or Cauliflower, raw?
Potatoes, mashed, dehydrated, flakes without milk, dry form has more fiber: 6.6 g for Potatoes, mashed, dehydrated, flakes without milk, dry form vs 1.9 g for Cauliflower, raw per 100 g.
Is Potatoes, mashed, dehydrated, flakes without milk, dry form or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Potatoes, mashed, dehydrated, flakes without milk, dry form is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.