Comparing Nutrients in 100 calories KaleVS Cauliflower
Weight per 100 calories
Kale
286g
Cauliflower
400g
Kale has 1.4 times more energy per 100g than Cauliflower. It has low energy density when compared to other foods. Raw Cauliflower having very low energy density.
Discover which food has more nutrients per 100 calories - Kale or Cauliflower?
Discover which food has more nutrients per 100 calories - Kale or Cauliflower?
Lets compare vitamin content per 100 calories of Kale vs Cauliflower:
100 calories of Kale have more Vitamin A, 1.6 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin C, 5.9 times more Vitamin E and 18 times more Vitamin K than Cauliflower.
While 100 kcal of Raw Cauliflower contain 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Kale.
100 calories of Cauliflower have insufficient amounts of Vitamin A
Both Raw Kale as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Kale vs Cauliflower:
100 calories of Kale have 8.2 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese and 1.3 times more Sodium than Cauliflower.
While 100 kcal of Raw Cauliflower contain 1.4 times more Water than Raw Kale.
Both Kale and Cauliflower contain similar levels of Copper, Phosphorus, Potassium, Selenium and Zinc per 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Kale have 3.8 times more Fat, 18 times more Omega 3, 13 times more Omega 6 and 1.5 times more Fiber than Cauliflower.
While 100 kcal of Raw Cauliflower contain 1.6 times more Carbohydrate, 2.7 times more Sugars and 3.3 times more Fructose than Raw Kale.
Both Kale and Cauliflower offer comparable quantities of Energy and Protein per 100 calories.
100 calories of Cauliflower provide inadequate amounts of Omega 6