Nutrient Comparison: Cauliflower VS Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cauliflower vs Spinach:
- 14 ounces of Cauliflower have 10.3 times more Vitamin B5 and 1.7 times more Vitamin C than Spinach.
- While 14 oz of Raw Spinach contain more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.4 times more Vitamin B9, 25.4 times more Vitamin E and 31.2 times more Vitamin K than Raw Cauliflower.
- Both Cauliflower and Spinach provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
- 14 ounces of Spinach have insufficient amounts of Vitamin B5
- Both Raw Cauliflower as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cauliflower vs Spinach:
- 14 oz of Raw Spinach contain 4.5 times more Calcium, 3.3 times more Copper, 6.5 times more Iron, 5.3 times more Magnesium, 5.8 times more Manganese, 1.9 times more Potassium, 2.6 times more Sodium and 2 times more Zinc than Raw Cauliflower.
- Both Cauliflower and Spinach contain similar levels of Phosphorus and Water per 14 ounces.
- Both Raw Cauliflower as well as Raw Spinach lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cauliflower have 1.4 times more Carbohydrate and 4.5 times more Sugars than Spinach.
- While 14 oz of Raw Spinach contain 9.2 times more Omega 3 and 1.5 times more Protein than Raw Cauliflower.
- Both Cauliflower and Spinach offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Cauliflower provide inadequate amounts of Omega 3
- Both Raw Cauliflower as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.