Cauliflower (Raw)vsPotatoes Russet (Baked)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Potatoes Russet (Baked) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Potatoes Russet (Baked)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 74% fewer calories.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
Cauliflower (Raw) has only 5g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 95kcal5% | <0.1kcal |
| Protein | 1.9g4% | 2.6g5% | <0.1g |
| Total Fat | 0.28g0% | 0.13g0% | +0.15g |
| Saturated Fat | 0.13g1% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 21g8% | <0.1g |
| Dietary Fiber | 2.0g7% | 2.3g8% | <0.1g |
| Sugars | 1.9g | 1.1g | +0.83g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 48mg54% | 8.3mg9% | +40mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 16mcg13% | 2.0mcg2% | +14mcg |
| Vitamin B6 | 0.18mg11% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 26mcg7% | +31mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.51mg3% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 14mg1% | +16mg |
| Calcium | 22mg2% | 18mg1% | +4.0mg |
| Iron | 0.42mg2% | 1.1mg6% | <0.1mg |
| Potassium | 299mg6% | 550mg12% | <0.1mg |
| Phosphorus | 44mg4% | 71mg6% | <0.1mg |
| Magnesium | 15mg4% | 30mg7% | <0.1mg |
| Zinc | 0.27mg2% | 0.35mg3% | <0.1mg |
| Copper | <0.1mg4% | 0.11mg12% | <0.1mg |
| Manganese | 0.15mg7% | 0.23mg10% | <0.1mg |
| Selenium | 0.60mcg1% | 0.50mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 280% fewer calories, making Cauliflower (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Cauliflower (Raw) providing 1.92g and Potatoes Russet (Baked) providing 2.63g per 100g.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 0.28g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Potatoes Russet (Baked): 1mcg vs 0mcg), Vitamin K (Cauliflower (Raw): 15.5mcg vs 2mcg), Vitamin C (Cauliflower (Raw): 48.2mg vs 8.3mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Copper (Potatoes Russet (Baked): 0.107mg vs 0.039mg), Iron (Potatoes Russet (Baked): 1.07mg vs 0.42mg), Sodium (Cauliflower (Raw): 30mg vs 14mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Cauliflower (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cauliflower (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 1.92g for Cauliflower (Raw).
- Which is lower in calories, Cauliflower (Raw) or Potatoes Russet (Baked)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 95 kcal.
- Is Cauliflower (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.28g.
- Which has more fiber, Cauliflower (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more fiber with 2.3g per 100g compared to 2g.