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Potatoes, white, flesh and skin, baked vs Cauliflower, raw

Nutrition comparison per 100 g.

Potatoes, white, flesh and skin, baked 94 kcal Cauliflower, raw 28 kcal
Calories
94 kcal 28 kcal
Protein
2.1 g 1.6 g
Carbs
21.1 g 4.7 g
Fiber
2.1 g 1.9 g
Sugars
1.5 g 1.9 g
Fat
0.2 g 0.2 g
Sodium
7 mg 30 mg

Key takeaways

  • Cauliflower, raw has 71% fewer calories (28 kcal vs 94 kcal).
  • Potatoes, white, flesh and skin, baked has more protein (2.1 g vs 1.6 g).
  • Cauliflower, raw has more carbs (4.7 g vs 21.1 g).
  • Potatoes, white, flesh and skin, baked has more fiber (2.1 g vs 1.9 g).
  • Potatoes, white, flesh and skin, baked has more sugars (1.5 g vs 1.9 g).
MacronutrientsPotatoes, white, flesh and skin, bakedCauliflower, raw
Calories 94 kcal 28 kcal
Protein 2.1 g 1.6 g
Total Fat 0.2 g 0.2 g
Total Carbohydrate 21.1 g 4.7 g
Dietary Fiber 2.1 g 1.9 g
Total Sugars 1.5 g 1.9 g
Water 75.4 g 92.7 g
CarbohydratesPotatoes, white, flesh and skin, bakedCauliflower, raw
Total Carbohydrate 21.1 g 4.7 g
Dietary Fiber 2.1 g 1.9 g
Starch 18.0 g ~
Total Sugars 1.5 g 1.9 g
Fats & Fatty AcidsPotatoes, white, flesh and skin, bakedCauliflower, raw
Total Fat 0.2 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 9.0 mg 7.0 mg
Omega-6 Fatty Acids 27.0 mg 8.0 mg
Protein & Amino AcidsPotatoes, white, flesh and skin, bakedCauliflower, raw
Protein 2.1 g 1.6 g
Histidine 35.0 mg 56.0 mg
Isoleucine 68.0 mg 71.0 mg
Leucine 100.0 mg 106.0 mg
Lysine 109.0 mg 217.0 mg
Methionine 32.0 mg 20.0 mg
Phenylalanine 83.0 mg 65.0 mg
Threonine 68.0 mg 76.0 mg
Tryptophan 21.0 mg 20.0 mg
Valine 105.0 mg 125.0 mg
Alanine 64.0 mg 116.0 mg
Arginine 103.0 mg 86.0 mg
Aspartic Acid 490.0 mg 177.0 mg
Cystine 25.0 mg 20.0 mg
Glutamic Acid 358.0 mg 257.0 mg
Glycine 58.0 mg 71.0 mg
Proline 64.0 mg 71.0 mg
Serine 76.0 mg 86.0 mg
Tyrosine 49.0 mg 51.0 mg
VitaminsPotatoes, white, flesh and skin, bakedCauliflower, raw
Vitamin A (RAE) 1.0 mcg 0.0 mcg
Vitamin C 12.6 mg 67.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 mg 0.1 mg
Vitamin K 2.7 mcg 15.5 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.1 mg
Niacin (B3) 1.5 mg 0.5 mg
Vitamin B6 0.2 mg 0.2 mg
Folate (B9) 38.0 mcg 97.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.4 mg 0.7 mg
Choline 14.4 mg 44.3 mg
Betaine 0.2 mg ~
MineralsPotatoes, white, flesh and skin, bakedCauliflower, raw
Calcium 10.0 mg 22.0 mg
Iron 0.6 mg 0.4 mg
Magnesium 27.0 mg 15.0 mg
Phosphorus 75.0 mg 44.0 mg
Potassium 544.0 mg 299.0 mg
Sodium 7.0 mg 30.0 mg
Zinc 0.4 mg 0.3 mg
Copper 0.1 mg 0.0 mg
Manganese 0.2 mg 0.2 mg
Selenium 0.5 mcg 0.6 mcg
Fluoride ~ 1.0 mcg
SterolsPotatoes, white, flesh and skin, bakedCauliflower, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 18.0 mg
OtherPotatoes, white, flesh and skin, bakedCauliflower, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 1.2 g 0.8 g

Frequently asked questions

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

Cauliflower, raw has fewer calories: 94 kcal for Potatoes, white, flesh and skin, baked vs 28 kcal for Cauliflower, raw per 100 g.

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

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

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

Potatoes, white, flesh and skin, baked has more fiber: 2.1 g for Potatoes, white, flesh and skin, baked vs 1.9 g for Cauliflower, raw per 100 g.

Is Potatoes, white, flesh and skin, baked or Cauliflower, raw healthier?

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

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