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Potatoes, russet, flesh and skin, raw vs Cauliflower, raw

Nutrition comparison per 100 g.

Potatoes, russet, flesh and skin, raw 79 kcal Cauliflower, raw 28 kcal
Calories
79 kcal 28 kcal
Protein
2.1 g 1.6 g
Carbs
18.1 g 4.7 g
Fiber
1.3 g 1.9 g
Sugars
0.6 g 1.9 g
Fat
0.1 g 0.2 g
Sodium
5 mg 30 mg

Key takeaways

  • Cauliflower, raw has 65% fewer calories (28 kcal vs 79 kcal).
  • Potatoes, russet, flesh and skin, raw has more protein (2.1 g vs 1.6 g).
  • Cauliflower, raw has more carbs (4.7 g vs 18.1 g).
  • Cauliflower, raw has more fiber (1.9 g vs 1.3 g).
  • Potatoes, russet, flesh and skin, raw has more sugars (0.6 g vs 1.9 g).
MacronutrientsPotatoes, russet, flesh and skin, rawCauliflower, raw
Calories 79 kcal 28 kcal
Protein 2.1 g 1.6 g
Total Fat 0.1 g 0.2 g
Total Carbohydrate 18.1 g 4.7 g
Dietary Fiber 1.3 g 1.9 g
Total Sugars 0.6 g 1.9 g
Water 78.6 g 92.7 g
CarbohydratesPotatoes, russet, flesh and skin, rawCauliflower, raw
Total Carbohydrate 18.1 g 4.7 g
Dietary Fiber 1.3 g 1.9 g
Starch 15.9 g ~
Total Sugars 0.6 g 1.9 g
Fats & Fatty AcidsPotatoes, russet, flesh and skin, rawCauliflower, 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 AcidsPotatoes, russet, flesh and skin, rawCauliflower, raw
Protein 2.1 g 1.6 g
Histidine 36.0 mg 56.0 mg
Isoleucine 69.0 mg 71.0 mg
Leucine 102.0 mg 106.0 mg
Lysine 111.0 mg 217.0 mg
Methionine 33.0 mg 20.0 mg
Phenylalanine 85.0 mg 65.0 mg
Threonine 70.0 mg 76.0 mg
Tryptophan 22.0 mg 20.0 mg
Valine 107.0 mg 125.0 mg
Alanine 65.0 mg 116.0 mg
Arginine 105.0 mg 86.0 mg
Aspartic Acid 499.0 mg 177.0 mg
Cystine 25.0 mg 20.0 mg
Glutamic Acid 365.0 mg 257.0 mg
Glycine 59.0 mg 71.0 mg
Proline 65.0 mg 71.0 mg
Serine 78.0 mg 86.0 mg
Tyrosine 50.0 mg 51.0 mg
VitaminsPotatoes, russet, flesh and skin, rawCauliflower, raw
Vitamin A (RAE) 0.0 mcg 0.0 mcg
Vitamin C 5.7 mg 67.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 mg 0.1 mg
Vitamin K 1.8 mcg 15.5 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.1 mg
Niacin (B3) 1.0 mg 0.5 mg
Vitamin B6 0.3 mg 0.2 mg
Folate (B9) 14.0 mcg 97.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.3 mg 0.7 mg
Choline 12.6 mg 44.3 mg
Betaine 0.2 mg ~
MineralsPotatoes, russet, flesh and skin, rawCauliflower, raw
Calcium 13.0 mg 22.0 mg
Iron 0.9 mg 0.4 mg
Magnesium 23.0 mg 15.0 mg
Phosphorus 55.0 mg 44.0 mg
Potassium 417.0 mg 299.0 mg
Sodium 5.0 mg 30.0 mg
Zinc 0.3 mg 0.3 mg
Copper 0.1 mg 0.0 mg
Manganese 0.2 mg 0.2 mg
Selenium 0.4 mcg 0.6 mcg
Fluoride ~ 1.0 mcg
SterolsPotatoes, russet, flesh and skin, rawCauliflower, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols 5.0 mg 18.0 mg
OtherPotatoes, russet, flesh and skin, rawCauliflower, raw
Alcohol ~ 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 1.1 g 0.8 g

Frequently asked questions

Which has fewer calories, Potatoes, russet, flesh and skin, raw or Cauliflower, raw?

Cauliflower, raw has fewer calories: 79 kcal for Potatoes, russet, flesh and skin, raw vs 28 kcal for Cauliflower, raw per 100 g.

Which has more protein, Potatoes, russet, flesh and skin, raw or Cauliflower, raw?

Potatoes, russet, flesh and skin, raw has more protein: 2.1 g for Potatoes, russet, flesh and skin, raw vs 1.6 g for Cauliflower, raw per 100 g.

Which has more fiber, Potatoes, russet, flesh and skin, raw or Cauliflower, raw?

Cauliflower, raw has more fiber: 1.3 g for Potatoes, russet, flesh and skin, raw vs 1.9 g for Cauliflower, raw per 100 g.

Is Potatoes, russet, flesh and skin, raw or Cauliflower, raw healthier?

Cauliflower, raw is lower in calories, and Potatoes, russet, flesh and skin, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

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