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Sweet potato, cooked, boiled, without skin vs Cauliflower, raw

Nutrition comparison per 100 g.

Sweet potato, cooked, boiled, without skin 76 kcal Cauliflower, raw 28 kcal
Calories
76 kcal 28 kcal
Protein
1.4 g 1.6 g
Carbs
17.7 g 4.7 g
Fiber
2.5 g 1.9 g
Sugars
5.7 g 1.9 g
Fat
0.1 g 0.2 g
Sodium
27 mg 30 mg

Key takeaways

  • Cauliflower, raw has 64% fewer calories (28 kcal vs 76 kcal).
  • Cauliflower, raw has more protein (1.6 g vs 1.4 g).
  • Cauliflower, raw has more carbs (4.7 g vs 17.7 g).
  • Sweet potato, cooked, boiled, without skin has more fiber (2.5 g vs 1.9 g).
  • Cauliflower, raw has more sugars (1.9 g vs 5.7 g).
MacronutrientsSweet potato, cooked, boiled, without skinCauliflower, raw
Calories 76 kcal 28 kcal
Protein 1.4 g 1.6 g
Total Fat 0.1 g 0.2 g
Total Carbohydrate 17.7 g 4.7 g
Dietary Fiber 2.5 g 1.9 g
Total Sugars 5.7 g 1.9 g
Water 80.1 g 92.7 g
CarbohydratesSweet potato, cooked, boiled, without skinCauliflower, raw
Total Carbohydrate 17.7 g 4.7 g
Dietary Fiber 2.5 g 1.9 g
Starch 5.2 g ~
Total Sugars 5.7 g 1.9 g
Fats & Fatty AcidsSweet potato, cooked, boiled, without skinCauliflower, 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 0.1 g 0.0 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 0.0 mg 7.0 mg
Omega-6 Fatty Acids 61.0 mg 8.0 mg
Protein & Amino AcidsSweet potato, cooked, boiled, without skinCauliflower, raw
Protein 1.4 g 1.6 g
Histidine 27.0 mg 56.0 mg
Isoleucine 48.0 mg 71.0 mg
Leucine 81.0 mg 106.0 mg
Lysine 58.0 mg 217.0 mg
Methionine 25.0 mg 20.0 mg
Phenylalanine 78.0 mg 65.0 mg
Threonine 73.0 mg 76.0 mg
Tryptophan 28.0 mg 20.0 mg
Valine 75.0 mg 125.0 mg
Alanine 67.0 mg 116.0 mg
Arginine 48.0 mg 86.0 mg
Aspartic Acid 335.0 mg 177.0 mg
Cystine 19.0 mg 20.0 mg
Glutamic Acid 135.0 mg 257.0 mg
Glycine 55.0 mg 71.0 mg
Proline 46.0 mg 71.0 mg
Serine 77.0 mg 86.0 mg
Tyrosine 30.0 mg 51.0 mg
VitaminsSweet potato, cooked, boiled, without skinCauliflower, raw
Vitamin A (RAE) 787.0 mcg 0.0 mcg
Vitamin C 12.8 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) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.1 mg
Niacin (B3) 0.5 mg 0.5 mg
Vitamin B6 0.2 mg 0.2 mg
Folate (B9) 6.0 mcg 97.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.6 mg 0.7 mg
Choline 10.8 mg 44.3 mg
MineralsSweet potato, cooked, boiled, without skinCauliflower, raw
Calcium 27.0 mg 22.0 mg
Iron 0.7 mg 0.4 mg
Magnesium 18.0 mg 15.0 mg
Phosphorus 32.0 mg 44.0 mg
Potassium 230.0 mg 299.0 mg
Sodium 27.0 mg 30.0 mg
Zinc 0.2 mg 0.3 mg
Copper 0.1 mg 0.0 mg
Manganese 0.3 mg 0.2 mg
Selenium 0.2 mcg 0.6 mcg
Fluoride ~ 1.0 mcg
SterolsSweet potato, cooked, boiled, without skinCauliflower, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 18.0 mg
OtherSweet potato, cooked, boiled, without skinCauliflower, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 0.6 g 0.8 g

Frequently asked questions

Which has fewer calories, Sweet potato, cooked, boiled, without skin or Cauliflower, raw?

Cauliflower, raw has fewer calories: 76 kcal for Sweet potato, cooked, boiled, without skin vs 28 kcal for Cauliflower, raw per 100 g.

Which has more protein, Sweet potato, cooked, boiled, without skin or Cauliflower, raw?

Cauliflower, raw has more protein: 1.4 g for Sweet potato, cooked, boiled, without skin vs 1.6 g for Cauliflower, raw per 100 g.

Which has more fiber, Sweet potato, cooked, boiled, without skin or Cauliflower, raw?

Sweet potato, cooked, boiled, without skin has more fiber: 2.5 g for Sweet potato, cooked, boiled, without skin vs 1.9 g for Cauliflower, raw per 100 g.

Is Sweet potato, cooked, boiled, without skin 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.

More Sweet potato, cooked, boiled, without skin comparisons