Discover which food has more nutrients per 100 calories - Cauliflower or Pumpkin?
Lets compare vitamin content per 100 calories of Cauliflower vs Pumpkin:
100 calories of Cauliflower have 2.3 times more Vitamin B5, 3.1 times more Vitamin B6, 3.7 times more Vitamin B9, 5.6 times more Vitamin C and 14.7 times more Vitamin K than Pumpkin.
While 100 kcal of Raw Pumpkin contain more Vitamin A, 1.8 times more Vitamin B2 and 12.7 times more Vitamin E than Raw Cauliflower.
Both Cauliflower and Pumpkin provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
100 calories of Cauliflower have insufficient amounts of Vitamin A
Both Raw Cauliflower as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Cauliflower vs Pumpkin:
100 calories of Cauliflower have 1.3 times more Magnesium, 1.3 times more Manganese, 2.1 times more Selenium and 31.2 times more Sodium than Pumpkin.
While 100 kcal of Raw Pumpkin contain 3.1 times more Copper and 1.8 times more Iron than Raw Cauliflower.
Both Cauliflower and Pumpkin contain similar levels of Calcium, Phosphorus, Potassium, Zinc and Water per 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Cauliflower have 5.2 times more Omega 3, 4.2 times more Fiber and 2 times more Protein than Pumpkin.
While 100 kcal of Raw Pumpkin contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Cauliflower.
Both Cauliflower and Pumpkin offer comparable quantities of Energy per 100 calories.
100 calories of Pumpkin provide inadequate amounts of Omega 3
Both Raw Cauliflower as well as Raw Pumpkin provide inadequate amounts of Omega 6 in 100 calories.