Potatoes, microwaved, cooked in skin, flesh and skin, without salt vs Cauliflower, raw
Nutrition comparison per 100 g.
Potatoes, microwaved, cooked in skin, flesh and skin, without 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
8 mg
30 mg
Key takeaways
- Cauliflower, raw has 74% fewer calories (28 kcal vs 105 kcal).
- Potatoes, microwaved, cooked in skin, flesh and skin, without 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, without salt has more fiber (2.3 g vs 1.9 g).
- Potatoes, microwaved, cooked in skin, flesh and skin, without salt has more fat (0.1 g vs 0.2 g).
| Macronutrients | Potatoes, microwaved, cooked in skin, flesh and skin, without 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, without 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, without 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, without 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, without 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, without 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 | 8.0 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, without salt | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Potatoes, microwaved, cooked in skin, flesh and skin, without 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, without salt or Cauliflower, raw?
Cauliflower, raw has fewer calories: 105 kcal for Potatoes, microwaved, cooked in skin, flesh and skin, without salt vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Potatoes, microwaved, cooked in skin, flesh and skin, without salt or Cauliflower, raw?
Potatoes, microwaved, cooked in skin, flesh and skin, without salt has more protein: 2.4 g for Potatoes, microwaved, cooked in skin, flesh and skin, without salt vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Potatoes, microwaved, cooked in skin, flesh and skin, without salt or Cauliflower, raw?
Potatoes, microwaved, cooked in skin, flesh and skin, without salt has more fiber: 2.3 g for Potatoes, microwaved, cooked in skin, flesh and skin, without salt vs 1.9 g for Cauliflower, raw per 100 g.
Is Potatoes, microwaved, cooked in skin, flesh and skin, without salt or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Potatoes, microwaved, cooked in skin, flesh and skin, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.