Cauliflower vs. Russet Potato
Nutrition comparison of Cauliflower and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and russet potato:
- Both cauliflower and russet potato are high in potassium.
- Cauliflower has 68% less calories than russet potato.
- Cauliflower has 72% less carbohydrates than russet potato.
- Cauliflower has more pantothenic acid and folate.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 68% less calories than russet potato - cauliflower has 25 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, cauliflower is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Russet Potato | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 66% | 89% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 72% less carbohydrates than russet potato - cauliflower has 5g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Cauliflower has 54% more dietary fiber than russet potato - cauliflower has 2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Cauliflower and russet potato contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Cauliflower and russet potato contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both cauliflower and russet potato are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 746% more Vitamin C than russet potato - cauliflower has 48.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Russet potato and cauliflower contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and russet potato contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Cauliflower and russet potato contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid and folate. Both cauliflower and russet potato contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cauliflower | Russet Potato | |
|---|---|---|
| Thiamin | 0.05 MG | 0.082 MG |
| Riboflavin | 0.06 MG | 0.033 MG |
| Niacin | 0.507 MG | 1.035 MG |
| Pantothenic acid | 0.667 MG | 0.301 MG |
| Vitamin B6 | 0.184 MG | 0.345 MG |
| Folate | 57 UG | 14 UG |
Minerals
calcium
Cauliflower has 69% more calcium than russet potato - cauliflower has 22mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 105% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both cauliflower and russet potato are high in potassium. Russet potato has 39% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both cauliflower and russet potato contain small amounts of lutein + zeaxanthin.
| Cauliflower | Russet Potato | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cauliflower and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Cauliflower | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.01 G |
| Total | 0.015 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and russet potato contain small amounts of linoleic acid.
| Cauliflower | Russet Potato | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.032 G |
| Total | 0.019 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cauliflower g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or russet potato contain more calories in 100 grams?Cauliflower has 70% less calories than russet potato - cauliflower has 25 calories in 100g and russet potato has 79 calories.
Does cauliflower or russet potato have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than russet potato - cauliflower has 5g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does cauliflower or russet potato contain more potassium?
Both cauliflower and russet potato are high in potassium. Russet potato has 40% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and russet potato has 417mg of potassium.