Potatoes, microwaved, cooked, in skin, flesh and skin, with salt vs Cauliflower, raw
Nutrition comparison per 100 g.
Potatoes, microwaved, cooked, in skin, flesh and skin, with salt
105 kcal
Cauliflower, raw
28 kcal
Calories
105 kcal
28 kcal
Protein
2.4 g
1.6 g
Carbs
24.2 g
4.7 g
Fiber
2.3 g
1.9 g
Sugars
~
1.9 g
Fat
0.1 g
0.2 g
Sodium
244 mg
30 mg
Key takeaways
- Cauliflower, raw has 74% fewer calories (28 kcal vs 105 kcal).
- Potatoes, microwaved, cooked, in skin, flesh and skin, with salt has more protein (2.4 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 24.2 g).
- Potatoes, microwaved, cooked, in skin, flesh and skin, with salt has more fiber (2.3 g vs 1.9 g).
- Potatoes, microwaved, cooked, in skin, flesh and skin, with salt has more fat (0.1 g vs 0.2 g).
| Macronutrients | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Cauliflower, raw |
|---|---|---|
| Calories | 105 kcal | 28 kcal |
| Protein | 2.4 g | 1.6 g |
| Total Fat | 0.1 g | 0.2 g |
| Total Carbohydrate | 24.2 g | 4.7 g |
| Dietary Fiber | 2.3 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 72.0 g | 92.7 g |
| Carbohydrates | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 24.2 g | 4.7 g |
| Dietary Fiber | 2.3 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Potatoes, microwaved, cooked, in skin, flesh and skin, 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, microwaved, cooked, in skin, flesh and skin, with salt | Cauliflower, raw |
|---|---|---|
| Protein | 2.4 g | 1.6 g |
| Histidine | 54.0 mg | 56.0 mg |
| Isoleucine | 99.0 mg | 71.0 mg |
| Leucine | 147.0 mg | 106.0 mg |
| Lysine | 149.0 mg | 217.0 mg |
| Methionine | 39.0 mg | 20.0 mg |
| Phenylalanine | 109.0 mg | 65.0 mg |
| Threonine | 89.0 mg | 76.0 mg |
| Tryptophan | 38.0 mg | 20.0 mg |
| Valine | 138.0 mg | 125.0 mg |
| Alanine | 75.0 mg | 116.0 mg |
| Arginine | 113.0 mg | 86.0 mg |
| Aspartic Acid | 598.0 mg | 177.0 mg |
| Cystine | 31.0 mg | 20.0 mg |
| Glutamic Acid | 410.0 mg | 257.0 mg |
| Glycine | 73.0 mg | 71.0 mg |
| Proline | 88.0 mg | 71.0 mg |
| Serine | 106.0 mg | 86.0 mg |
| Tyrosine | 91.0 mg | 51.0 mg |
| Vitamins | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 15.1 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) | 1.7 mg | 0.5 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 12.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Cauliflower, raw |
|---|---|---|
| Calcium | 11.0 mg | 22.0 mg |
| Iron | 1.2 mg | 0.4 mg |
| Magnesium | 27.0 mg | 15.0 mg |
| Phosphorus | 105.0 mg | 44.0 mg |
| Potassium | 447.0 mg | 299.0 mg |
| Sodium | 244.0 mg | 30.0 mg |
| Zinc | 0.4 mg | 0.3 mg |
| Copper | 0.3 mg | 0.0 mg |
| Manganese | 0.3 mg | 0.2 mg |
| Selenium | 0.4 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | 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, microwaved, cooked, in skin, flesh and skin, with salt or Cauliflower, raw?
Cauliflower, raw has fewer calories: 105 kcal for Potatoes, microwaved, cooked, in skin, flesh and skin, with salt vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Potatoes, microwaved, cooked, in skin, flesh and skin, with salt or Cauliflower, raw?
Potatoes, microwaved, cooked, in skin, flesh and skin, with salt has more protein: 2.4 g for Potatoes, microwaved, cooked, in skin, flesh and skin, with salt vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Potatoes, microwaved, cooked, in skin, flesh and skin, with salt or Cauliflower, raw?
Potatoes, microwaved, cooked, in skin, flesh and skin, with salt has more fiber: 2.3 g for Potatoes, microwaved, cooked, in skin, flesh and skin, with salt vs 1.9 g for Cauliflower, raw per 100 g.
Is Potatoes, microwaved, cooked, in skin, flesh and skin, with salt or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Potatoes, microwaved, cooked, in skin, flesh and skin, with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.