Cauliflower (Raw)vsSweet Potato (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Cauliflower (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Sweet Potato (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 71% fewer calories.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Sweet Potato (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
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 | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 86kcal4% | <0.1kcal |
| Protein | 1.9g4% | 1.6g3% | +0.35g |
| Total Fat | 0.28g0% | <0.1g0% | +0.23g |
| Saturated Fat | 0.13g1% | <0.1g0% | +0.11g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 20g7% | <0.1g |
| Dietary Fiber | 2.0g7% | 3.0g11% | <0.1g |
| Sugars | 1.9g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 709mcg79% | <0.1mcg |
| Vitamin C | 48mg54% | 2.4mg3% | +46mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | 0.26mg2% | <0.1mg |
| Vitamin K | 16mcg13% | 1.8mcg2% | +14mcg |
| Vitamin B6 | 0.18mg11% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 11mcg3% | +46mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 0.51mg3% | 0.56mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 55mg2% | <0.1mg |
| Calcium | 22mg2% | 30mg2% | <0.1mg |
| Iron | 0.42mg2% | 0.61mg3% | <0.1mg |
| Potassium | 299mg6% | 337mg7% | <0.1mg |
| Phosphorus | 44mg4% | 47mg4% | <0.1mg |
| Magnesium | 15mg4% | 25mg6% | <0.1mg |
| Zinc | 0.27mg2% | 0.30mg3% | <0.1mg |
| Copper | <0.1mg4% | 0.15mg17% | <0.1mg |
| Manganese | 0.15mg7% | 0.26mg11% | <0.1mg |
| Selenium | 0.60mcg1% | 0.60mcg1% | — |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 244% 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 Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.28g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 0mcg), Vitamin C (Cauliflower (Raw): 48.2mg vs 2.4mg), Vitamin K (Cauliflower (Raw): 15.5mcg vs 1.8mcg). 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 (Sweet Potato (Raw): 0.151mg vs 0.039mg), Sodium (Sweet Potato (Raw): 55mg vs 30mg), Magnesium (Sweet Potato (Raw): 25mg vs 15mg). 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 Sweet Potato (Raw)?
- Cauliflower (Raw) has more protein with 1.92g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Cauliflower (Raw) or Sweet Potato (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 86 kcal.
- Is Cauliflower (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.28g.
- Which has more fiber, Cauliflower (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2g.