Cauliflower vs Mashed Potato: Health Insights

Where is more calories, protein, carbs - what is more healthy?

Cauliflower - calories, kcal, weight, nutrition
Cauliflower - calories, kcal, weight, nutrition

Mashed potato vs Cauliflower: Nutrition Comparison

per 100gCauliflowerMashed potato
Calories25 111
Carbohydrates4.97 g17.69 g
Fat0.28 g3.79 g
Dietary fiber2 g1.2 g
Protein1.92 g2.15 g
Calcium22 mg25 mg
Iron0.42 mg0.28 mg
Magnessium15 mg21 mg
Potassium299 mg330 mg
Sodium30 mg212 mg
Vitaminium B1 (Thiamine)0.05 mg0.088 mg
Vitaminium B2 (riboflavin)0.06 mg0.055 mg
Vitaminium B3 (Niacin)0.507 mg1.107 mg
Vitaminium B60.184 mg0.279 mg
Vitaminium B9 (Folic acid)57 mg0.008 mg
Vitaminium C48.2 mg10.1 mg
Vitaminium E0.08 mg0.31 mg
Vitaminium K15.5 mg0.002 mg

Less Calories in Cauliflower

At first glance, you can see that in cauliflower is much less calories than in mashed potato.

Cauliflower has 25 kcal per 100g and mashed potato 111 kcal per 100g so it is pretty easy to calculate that the difference is about 344%.

In cauliflower and in mashed potato most calories came from carbs.

See tables below to compare cauliflower with mashed potato in details.

Cauliflower And Mashed potato Nutrition Difference

  • Calories:
    mashed potato - 344% more than cauliflower
  • Carbohydrates:
    mashed potato - 256% more than cauliflower
  • Fat:
    mashed potato - 1254% more than cauliflower
  • Dietary fiber:
    cauliflower - 67% more than mashed potato
  • Protein:
    mashed potato - 12% more than cauliflower

Less protein in cauliflower

It is aslo easy to see see that in cauliflower is less protein than in mashed potato.

There is 2.15g per 100g of mashed potato and 1.92g per 100g of cauliflower so using simple math we can see that difference is about 12%.

Less carbohydrates in cauliflower

In cauliflower is less carbohydrates than in mashed potato.

There is 17.69g/100g of carbohydrates in mashed potato and 4.97g/100g in cauliflower so let me do the math for you again - difference is about 256%.

Less fat in cauliflower

In cauliflower is less fats than in mashed potato.

The tables above show us that there is 3.79g/100g of fats in mashed potato and 0.28g/100g in cauliflower. In this case difference is about 1254%.


  • Calories25
  • Carbohydrates4.97 g
  • Fat0.28 g
  • Dietary fiber2 g
  • Protein1.92 g
Cauliflower calories per:
| ounce | single piece | cup | half cup | 1 floret

Calories source

  • 66% CARBS.
  • 26% PROTEIN
  • 8% FAT

Mashed potato

  • Calories111
  • Carbohydrates17.69 g
  • Fat3.79 g
  • Dietary fiber1.2 g
  • Protein2.15 g
Mashed potato calories per:
| ounce | standard serving size | 1 scoop | cup | half cup

Calories source

  • 62% CARBS
  • 8% PROTEIN
  • 30% FAT

Vitamins: mashed potato vs cauliflower

  • Vitaminium B1 (Thiamine):
    mashed potato - 76% more than cauliflower
  • Vitaminium B2 (riboflavin):
    cauliflower - 9% more than mashed potato
  • Vitaminium B3 (Niacin):
    mashed potato - 118% more than cauliflower
  • Vitaminium B6:
    mashed potato - 52% more than cauliflower
  • Vitaminium B9 (Folic acid):
    cauliflower - 712400% more than mashed potato
  • Vitaminium C:
    cauliflower - 377% more than mashed potato
  • Vitaminium E:
    mashed potato - 288% more than cauliflower
  • Vitaminium K:
    cauliflower - 774900% more than mashed potato

Minerals: cauliflower vs mashed potato

  • Calcium:
    mashed potato - 14% more than cauliflower
  • Iron:
    cauliflower - 50% more than mashed potato
  • Magnessium:
    mashed potato - 40% more than cauliflower
  • Potassium:
    mashed potato - 10% more than cauliflower
  • Sodium:
    mashed potato - 607% more than cauliflower
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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