Comparing Nutrients in 100 calories CauliflowerVS Squash Seed Kernels
Weight per 100 calories
Cauliflower
400g
Squash Seed Kernels
18g
Dried Pumpkin And Squash Seed Kernels have 22.4 times more energy per unit of mass than Raw Cauliflower, which is very high in comparison to other foods. Cauliflower having very low energy density.
Discover which food has more nutrients per 100 calories - Cauliflower or Squash Seed Kernels?
Cauliflower VS Squash Seed Kernels Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Cauliflower or Squash Seed Kernels?
Lets compare vitamin content per 100 calories of Cauliflower vs Squash Seed Kernels:
100 calories of Cauliflower have 4.1 times more Vitamin B1, 8.8 times more Vitamin B2, 2.3 times more Vitamin B3, 19.9 times more Vitamin B5, 28.8 times more Vitamin B6, 22 times more Vitamin B9, 567.2 times more Vitamin C and 47.5 times more Vitamin K than Squash Seed Kernels.
Both Cauliflower and Squash Seed Kernels provide similar amounts of Vitamin E per 100 calories.
100 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
Both Raw Cauliflower as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Cauliflower vs Squash Seed Kernels:
100 calories of Cauliflower have 10.7 times more Calcium, 8.3 times more Potassium, 1.4 times more Selenium, 95.8 times more Sodium and 393.6 times more Water than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Raw Cauliflower.
Both Cauliflower and Squash Seed Kernels contain similar levels of Iron per 100 calories.
100 calories of Squash Seed Kernels lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Cauliflower have 2.8 times more Omega 3, 10.4 times more Carbohydrate, 30.5 times more Sugars, 144.6 times more Fructose, 7.5 times more Fiber and 1.4 times more Protein than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 7.8 times more Fat, 3 times more Saturated Fat and 57.9 times more Omega 6 than Raw Cauliflower.
Both Cauliflower and Squash Seed Kernels offer comparable quantities of Energy per 100 calories.
100 calories of Cauliflower provide inadequate amounts of Omega 6
100 calories of Squash Seed Kernels provide inadequate amounts of Omega 3 and Carbohydrate