Sweet potato, cooked, baked in skin, without salt vs Cauliflower, raw
Nutrition comparison per 100 g.
Sweet potato, cooked, baked in skin, without salt
90 kcal
Cauliflower, raw
28 kcal
Calories
90 kcal
28 kcal
Protein
2.0 g
1.6 g
Carbs
20.7 g
4.7 g
Fiber
3.3 g
1.9 g
Sugars
6.5 g
1.9 g
Fat
0.2 g
0.2 g
Sodium
36 mg
30 mg
Key takeaways
- Cauliflower, raw has 69% fewer calories (28 kcal vs 90 kcal).
- Sweet potato, cooked, baked in skin, without salt has more protein (2.0 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 20.7 g).
- Sweet potato, cooked, baked in skin, without salt has more fiber (3.3 g vs 1.9 g).
- Cauliflower, raw has more sugars (1.9 g vs 6.5 g).
| Macronutrients | Sweet potato, cooked, baked in skin, without salt | Cauliflower, raw |
|---|---|---|
| Calories | 90 kcal | 28 kcal |
| Protein | 2.0 g | 1.6 g |
| Total Fat | 0.2 g | 0.2 g |
| Total Carbohydrate | 20.7 g | 4.7 g |
| Dietary Fiber | 3.3 g | 1.9 g |
| Total Sugars | 6.5 g | 1.9 g |
| Water | 75.8 g | 92.7 g |
| Carbohydrates | Sweet potato, cooked, baked in skin, without salt | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 20.7 g | 4.7 g |
| Dietary Fiber | 3.3 g | 1.9 g |
| Starch | 7.1 g | ~ |
| Total Sugars | 6.5 g | 1.9 g |
| Fats & Fatty Acids | Sweet potato, cooked, baked in skin, without salt | 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 | 4.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 60.0 mg | 8.0 mg |
| Protein & Amino Acids | Sweet potato, cooked, baked in skin, without salt | Cauliflower, raw |
|---|---|---|
| Protein | 2.0 g | 1.6 g |
| Histidine | 39.0 mg | 56.0 mg |
| Isoleucine | 70.0 mg | 71.0 mg |
| Leucine | 118.0 mg | 106.0 mg |
| Lysine | 84.0 mg | 217.0 mg |
| Methionine | 37.0 mg | 20.0 mg |
| Phenylalanine | 114.0 mg | 65.0 mg |
| Threonine | 107.0 mg | 76.0 mg |
| Tryptophan | 40.0 mg | 20.0 mg |
| Valine | 110.0 mg | 125.0 mg |
| Alanine | 99.0 mg | 116.0 mg |
| Arginine | 70.0 mg | 86.0 mg |
| Aspartic Acid | 488.0 mg | 177.0 mg |
| Cystine | 28.0 mg | 20.0 mg |
| Glutamic Acid | 198.0 mg | 257.0 mg |
| Glycine | 81.0 mg | 71.0 mg |
| Proline | 67.0 mg | 71.0 mg |
| Serine | 113.0 mg | 86.0 mg |
| Tyrosine | 44.0 mg | 51.0 mg |
| Vitamins | Sweet potato, cooked, baked in skin, without salt | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 961.0 mcg | 0.0 mcg |
| Vitamin C | 19.6 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.7 mg | 0.1 mg |
| Vitamin K | 2.3 mcg | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 1.5 mg | 0.5 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 6.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.9 mg | 0.7 mg |
| Choline | 13.1 mg | 44.3 mg |
| Betaine | 34.6 mg | ~ |
| Minerals | Sweet potato, cooked, baked in skin, without salt | Cauliflower, raw |
|---|---|---|
| Calcium | 38.0 mg | 22.0 mg |
| Iron | 0.7 mg | 0.4 mg |
| Magnesium | 27.0 mg | 15.0 mg |
| Phosphorus | 54.0 mg | 44.0 mg |
| Potassium | 475.0 mg | 299.0 mg |
| Sodium | 36.0 mg | 30.0 mg |
| Zinc | 0.3 mg | 0.3 mg |
| Copper | 0.2 mg | 0.0 mg |
| Manganese | 0.5 mg | 0.2 mg |
| Selenium | 0.2 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Sweet potato, cooked, baked in skin, without salt | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Sweet potato, cooked, baked in skin, without salt | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.4 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Sweet potato, cooked, baked in skin, without salt or Cauliflower, raw?
Cauliflower, raw has fewer calories: 90 kcal for Sweet potato, cooked, baked in skin, without salt vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Sweet potato, cooked, baked in skin, without salt or Cauliflower, raw?
Sweet potato, cooked, baked in skin, without salt has more protein: 2.0 g for Sweet potato, cooked, baked in skin, without salt vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Sweet potato, cooked, baked in skin, without salt or Cauliflower, raw?
Sweet potato, cooked, baked in skin, without salt has more fiber: 3.3 g for Sweet potato, cooked, baked in skin, without salt vs 1.9 g for Cauliflower, raw per 100 g.
Is Sweet potato, cooked, baked in skin, without salt or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Sweet potato, cooked, baked in skin, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.