Comparing Nutrients in 100 calories Squash Seed KernelsVS Cauliflower
Weight per 100 calories
Squash Seed Kernels
18g
Cauliflower
400g
Squash Seed Kernels have 22.4 times more energy per 100g than Cauliflower. It has very high energy density when compared to other foods. Raw Cauliflower having very low energy density.
Discover which food has more nutrients per 100 calories - Squash Seed Kernels or Cauliflower?
Squash Seed Kernels VS Cauliflower Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Squash Seed Kernels or Cauliflower?
Lets compare vitamin content per 100 calories of Squash Seed Kernels vs Cauliflower:
100 calories of Squash Seed Kernels have 1.2 times more Vitamin E than Cauliflower.
While 100 kcal of Raw Cauliflower contain 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 Dried Pumpkin And Squash Seed Kernels.
100 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
Both Dried Pumpkin And Squash Seed Kernels as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Squash Seed Kernels vs Cauliflower:
100 calories of Squash Seed Kernels have 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 Cauliflower.
While 100 kcal of Raw Cauliflower contain 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 Dried Pumpkin And Squash Seed Kernels.
Both Squash Seed Kernels and Cauliflower 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 Squash Seed Kernels have 7.8 times more Fat, 3 times more Saturated Fat and 57.9 times more Omega 6 than Cauliflower.
While 100 kcal of Raw Cauliflower contain 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 Dried Pumpkin And Squash Seed Kernels.
Both Squash Seed Kernels and Cauliflower offer comparable quantities of Energy per 100 calories.
100 calories of Squash Seed Kernels provide inadequate amounts of Omega 3 and Carbohydrate
100 calories of Cauliflower provide inadequate amounts of Omega 6