Comparing Nutrients in 100 calories CauliflowerVS Boiled Kale
Weight per 100 calories
Cauliflower
400g
Boiled Kale
278g
Boiled and Drained Kale has 1.4 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.
Discover which food has more nutrients per 100 calories - Cauliflower or Boiled Kale?
Discover which food has more nutrients per 100 calories - Cauliflower or Boiled Kale?
Lets compare vitamin content per 100 calories of Cauliflower vs Boiled Kale:
100 calories of Cauliflower have 1.6 times more Vitamin B3, 5.6 times more Vitamin B5, 4.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled Kale.
While 100 kcal of Boiled and Drained Kale contain more Vitamin A, 1.6 times more Vitamin B2, 14 times more Vitamin E and 18.8 times more Vitamin K than Raw Cauliflower.
Both Cauliflower and Boiled Kale provide similar amounts of Vitamin B1 per 100 calories.
100 calories of Cauliflower have insufficient amounts of Vitamin A
Both Raw Cauliflower as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Cauliflower vs Boiled Kale:
100 calories of Cauliflower have 1.5 times more Phosphorus, 3 times more Potassium, 2.7 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled Kale.
While 100 kcal of Boiled and Drained Kale contain 4.7 times more Calcium, 1.4 times more Iron and 2.4 times more Manganese than Raw Cauliflower.
Both Cauliflower and Boiled Kale contain similar levels of Copper, Magnesium and Selenium per 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Cauliflower have 1.4 times more Carbohydrate, 2.3 times more Sugars and 3.3 times more Fructose than Boiled Kale.
While 100 kcal of Boiled and Drained Kale contain 3 times more Fat, 17.2 times more Omega 3, 12.4 times more Omega 6 and 1.4 times more Fiber than Raw Cauliflower.
Both Cauliflower and Boiled Kale offer comparable quantities of Energy and Protein per 100 calories.
100 calories of Cauliflower provide inadequate amounts of Omega 6