Nutrient Comparison: Cauliflower VS Boiled Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cauliflower vs Boiled Swiss Chard:
- 14 ounces of Cauliflower have 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.2 times more Vitamin B6, 6.3 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain more Vitamin A, 1.4 times more Vitamin B2, 23.6 times more Vitamin E and 21.1 times more Vitamin K than Raw Cauliflower.
- 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
- Both Raw Cauliflower as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cauliflower vs Boiled Swiss Chard:
- 14 ounces of Cauliflower have 1.3 times more Phosphorus than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 2.6 times more Calcium, 4.2 times more Copper, 5.4 times more Iron, 5.7 times more Magnesium, 2.2 times more Manganese, 1.8 times more Potassium and 6 times more Sodium than Raw Cauliflower.
- Both Cauliflower and Boiled Swiss Chard contain similar levels of Zinc and Water per 14 ounces.
- Both Raw Cauliflower as well as Boiled and Drained Swiss Chard lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cauliflower have 1.2 times more Carbohydrate and 1.7 times more Sugars than Boiled Swiss Chard.
- Both Cauliflower and Boiled Swiss Chard offer comparable quantities of Fiber and Protein per 14 ounces.
- Both Raw Cauliflower as well as Boiled and Drained Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.