Comparing Nutrients in 100 calories CauliflowerVS Russet Potatoes
Weight per 100 calories
Cauliflower
400g
Russet Potatoes
127g
Raw Whole Russet Potatoes have 3.2 times more energy per unit of mass than Raw Cauliflower, which is average in comparison to other foods. Cauliflower having very low energy density.
Discover which food has more nutrients per 100 calories - Cauliflower or Russet Potatoes?
Cauliflower VS Russet Potatoes Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Cauliflower or Russet Potatoes?
Lets compare vitamin content per 100 calories of Cauliflower vs Russet Potatoes:
100 calories of Cauliflower have 1.9 times more Vitamin B1, 5.7 times more Vitamin B2, 1.5 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 12.9 times more Vitamin B9, 26.7 times more Vitamin C, 25.3 times more Vitamin E and 27.2 times more Vitamin K than Russet Potatoes.
100 calories of Russet Potatoes have insufficient amounts of Vitamin E and Vitamin K
Both Raw Cauliflower as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Cauliflower vs Russet Potatoes:
100 calories of Cauliflower have 5.3 times more Calcium, 1.5 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium, 4.7 times more Selenium, 19 times more Sodium, 2.9 times more Zinc and 3.7 times more Water than Russet Potatoes.
Both Cauliflower and Russet Potatoes contain similar levels of Copper per 100 calories.
100 calories of Russet Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Cauliflower have 4.7 times more Omega 3, 9.7 times more Sugars, 13.3 times more Fructose, 4.9 times more Fiber and 2.8 times more Protein than Russet Potatoes.
Both Cauliflower and Russet Potatoes offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Russet Potatoes provide inadequate amounts of Omega 3
Both Raw Cauliflower as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 6 in 100 calories.