Calorie comparison
Cauliflower vs Sweet Potato
Per 100 grams, cauliflower is the lighter choice by 61 calories, while cauliflower delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Cauliflower | Sweet Potato |
|---|---|---|
| Calories | 25 | 86 |
| Protein | 1.9 g | 1.6 g |
| Carbs | 5 g | 20 g |
| Fat | 0.3 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥦 Cauliflower
1 cup (107 g)
27 cal
2 g protein · 5.4 g carbs · 0.3 g fat
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, cauliflower or sweet potato?
Per 100 g, cauliflower has 25 calories and sweet potato has 86. Cauliflower is lower in calories.
Which has more protein, cauliflower or sweet potato?
Cauliflower has 1.9 g of protein per 100 g; sweet potato has 1.6 g. Cauliflower wins on protein.
Is cauliflower or sweet potato better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward cauliflower — but portion size matters more than which food you pick.
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