Sweet potato, canned, syrup pack, solids and liquids vs Cauliflower, raw
Nutrition comparison per 100 g.
Sweet potato, canned, syrup pack, solids and liquids
89 kcal
Cauliflower, raw
28 kcal
Calories
89 kcal
28 kcal
Protein
1.0 g
1.6 g
Carbs
20.9 g
4.7 g
Fiber
2.5 g
1.9 g
Sugars
15.4 g
1.9 g
Fat
0.2 g
0.2 g
Sodium
44 mg
30 mg
Key takeaways
- Cauliflower, raw has 69% fewer calories (28 kcal vs 89 kcal).
- Cauliflower, raw has more protein (1.6 g vs 1.0 g).
- Cauliflower, raw has more carbs (4.7 g vs 20.9 g).
- Sweet potato, canned, syrup pack, solids and liquids has more fiber (2.5 g vs 1.9 g).
- Cauliflower, raw has more sugars (1.9 g vs 15.4 g).
| Macronutrients | Sweet potato, canned, syrup pack, solids and liquids | Cauliflower, raw |
|---|---|---|
| Calories | 89 kcal | 28 kcal |
| Protein | 1.0 g | 1.6 g |
| Total Fat | 0.2 g | 0.2 g |
| Total Carbohydrate | 20.9 g | 4.7 g |
| Dietary Fiber | 2.5 g | 1.9 g |
| Total Sugars | 15.4 g | 1.9 g |
| Water | 77.4 g | 92.7 g |
| Carbohydrates | Sweet potato, canned, syrup pack, solids and liquids | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 20.9 g | 4.7 g |
| Dietary Fiber | 2.5 g | 1.9 g |
| Total Sugars | 15.4 g | 1.9 g |
| Fats & Fatty Acids | Sweet potato, canned, syrup pack, solids and liquids | Cauliflower, 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 | 0.1 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 13.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 71.0 mg | 8.0 mg |
| Protein & Amino Acids | Sweet potato, canned, syrup pack, solids and liquids | Cauliflower, raw |
|---|---|---|
| Protein | 1.0 g | 1.6 g |
| Histidine | 19.0 mg | 56.0 mg |
| Isoleucine | 34.0 mg | 71.0 mg |
| Leucine | 57.0 mg | 106.0 mg |
| Lysine | 41.0 mg | 217.0 mg |
| Methionine | 18.0 mg | 20.0 mg |
| Phenylalanine | 56.0 mg | 65.0 mg |
| Threonine | 52.0 mg | 76.0 mg |
| Tryptophan | 20.0 mg | 20.0 mg |
| Valine | 54.0 mg | 125.0 mg |
| Alanine | 48.0 mg | 116.0 mg |
| Arginine | 34.0 mg | 86.0 mg |
| Aspartic Acid | 238.0 mg | 177.0 mg |
| Cystine | 13.0 mg | 20.0 mg |
| Glutamic Acid | 97.0 mg | 257.0 mg |
| Glycine | 39.0 mg | 71.0 mg |
| Proline | 33.0 mg | 71.0 mg |
| Serine | 55.0 mg | 86.0 mg |
| Tyrosine | 21.0 mg | 51.0 mg |
| Vitamins | Sweet potato, canned, syrup pack, solids and liquids | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 377.0 mcg | 0.0 mcg |
| Vitamin C | 10.5 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.1 mg |
| Vitamin K | 2.1 mcg | 15.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.5 mg | 0.5 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 7.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.7 mg |
| Choline | 12.2 mg | 44.3 mg |
| Minerals | Sweet potato, canned, syrup pack, solids and liquids | Cauliflower, raw |
|---|---|---|
| Calcium | 15.0 mg | 22.0 mg |
| Iron | 0.8 mg | 0.4 mg |
| Magnesium | 13.0 mg | 15.0 mg |
| Phosphorus | 27.0 mg | 44.0 mg |
| Potassium | 185.0 mg | 299.0 mg |
| Sodium | 44.0 mg | 30.0 mg |
| Zinc | 0.2 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.5 mg | 0.2 mg |
| Selenium | 0.7 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Sweet potato, canned, syrup pack, solids and liquids | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Sweet potato, canned, syrup pack, solids and liquids | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.5 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Sweet potato, canned, syrup pack, solids and liquids or Cauliflower, raw?
Cauliflower, raw has fewer calories: 89 kcal for Sweet potato, canned, syrup pack, solids and liquids vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Sweet potato, canned, syrup pack, solids and liquids or Cauliflower, raw?
Cauliflower, raw has more protein: 1.0 g for Sweet potato, canned, syrup pack, solids and liquids vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Sweet potato, canned, syrup pack, solids and liquids or Cauliflower, raw?
Sweet potato, canned, syrup pack, solids and liquids has more fiber: 2.5 g for Sweet potato, canned, syrup pack, solids and liquids vs 1.9 g for Cauliflower, raw per 100 g.
Is Sweet potato, canned, syrup pack, solids and liquids or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Cauliflower, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.