Nutrient Comparison: Boiled Swiss Chard VS Boiled Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Swiss Chard versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Boiled Cauliflower:
- 14 ounces of Boiled Swiss Chard have 306 times more Vitamin A, 1.7 times more Vitamin B2, 27 times more Vitamin E and 23.7 times more Vitamin K than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 3.1 times more Vitamin B5, 2 times more Vitamin B6, 4.9 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Boiled Cauliflower provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
- 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
- Both Boiled and Drained Swiss Chard as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Swiss Chard vs Boiled Cauliflower:
- 14 ounces of Boiled Swiss Chard have 3.6 times more Calcium, 9.1 times more Copper, 7.1 times more Iron, 9.6 times more Magnesium, 2.5 times more Manganese, 3.9 times more Potassium, 11.9 times more Sodium and 1.9 times more Zinc than Boiled Cauliflower.
- Both Boiled Swiss Chard and Boiled Cauliflower contain similar levels of Phosphorus and Water per 14 ounces.
- 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
- Both Boiled and Drained Swiss Chard as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled and Drained Cauliflower contain 55.7 times more Omega 3 and 1.9 times more Sugars than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Boiled Cauliflower offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
- 14 ounces of Boiled Swiss Chard provide inadequate amounts of Omega 3
- Both Boiled and Drained Swiss Chard as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.