Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine vs Cauliflower, raw
Nutrition comparison per 100 g.
Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine
113 kcal
Cauliflower, raw
28 kcal
Calories
113 kcal
28 kcal
Protein
1.9 g
1.6 g
Carbs
15.0 g
4.7 g
Fiber
2.3 g
1.9 g
Sugars
~
1.9 g
Fat
5.6 g
0.2 g
Sodium
332 mg
30 mg
Key takeaways
- Cauliflower, raw has 76% fewer calories (28 kcal vs 113 kcal).
- Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine has more protein (1.9 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 15.0 g).
- Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine has more fiber (2.3 g vs 1.9 g).
- Cauliflower, raw has more fat (0.2 g vs 5.6 g).
| Macronutrients | Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine | Cauliflower, raw |
|---|---|---|
| Calories | 113 kcal | 28 kcal |
| Protein | 1.9 g | 1.6 g |
| Total Fat | 5.6 g | 0.2 g |
| Total Carbohydrate | 15.0 g | 4.7 g |
| Dietary Fiber | 2.3 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 76.3 g | 92.7 g |
| Carbohydrates | Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 15.0 g | 4.7 g |
| Dietary Fiber | 2.3 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine | Cauliflower, raw |
|---|---|---|
| Total Fat | 5.6 g | 0.2 g |
| Saturated Fat | 1.5 g | 0.1 g |
| Monounsaturated Fat | 2.3 g | 0.0 g |
| Polyunsaturated Fat | 1.6 g | 0.0 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 88.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 1,463.0 mg | 8.0 mg |
| Protein & Amino Acids | Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine | Cauliflower, raw |
|---|---|---|
| Protein | 1.9 g | 1.6 g |
| Histidine | 46.0 mg | 56.0 mg |
| Isoleucine | 97.0 mg | 71.0 mg |
| Leucine | 150.0 mg | 106.0 mg |
| Lysine | 133.0 mg | 217.0 mg |
| Methionine | 32.0 mg | 20.0 mg |
| Phenylalanine | 90.0 mg | 65.0 mg |
| Threonine | 85.0 mg | 76.0 mg |
| Tryptophan | 19.0 mg | 20.0 mg |
| Valine | 119.0 mg | 125.0 mg |
| Alanine | 68.0 mg | 116.0 mg |
| Arginine | 84.0 mg | 86.0 mg |
| Aspartic Acid | 294.0 mg | 177.0 mg |
| Cystine | 22.0 mg | 20.0 mg |
| Glutamic Acid | 352.0 mg | 257.0 mg |
| Glycine | 56.0 mg | 71.0 mg |
| Proline | 114.0 mg | 71.0 mg |
| Serine | 88.0 mg | 86.0 mg |
| Tyrosine | 82.0 mg | 51.0 mg |
| Vitamins | Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 46.0 mcg | 0.0 mcg |
| Vitamin C | 9.7 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) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.7 mg | 0.5 mg |
| Vitamin B6 | 0.0 mg | 0.2 mg |
| Folate (B9) | 7.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine | Cauliflower, raw |
|---|---|---|
| Calcium | 49.0 mg | 22.0 mg |
| Iron | 0.2 mg | 0.4 mg |
| Magnesium | 18.0 mg | 15.0 mg |
| Phosphorus | 56.0 mg | 44.0 mg |
| Potassium | 233.0 mg | 299.0 mg |
| Sodium | 332.0 mg | 30.0 mg |
| Zinc | 0.2 mg | 0.3 mg |
| Copper | 0.0 mg | 0.0 mg |
| Manganese | 0.1 mg | 0.2 mg |
| Selenium | 0.5 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine | Cauliflower, raw |
|---|---|---|
| Cholesterol | 4.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine | Cauliflower, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.2 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine or Cauliflower, raw?
Cauliflower, raw has fewer calories: 113 kcal for Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine or Cauliflower, raw?
Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine has more protein: 1.9 g for Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine or Cauliflower, raw?
Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine has more fiber: 2.3 g for Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine vs 1.9 g for Cauliflower, raw per 100 g.
Is Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.