Nutrient Comparison: Swiss Chard VS Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Swiss Chard versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Swiss Chard vs Cauliflower:
- 14 ounces of Swiss Chard have more Vitamin A, 1.5 times more Vitamin B2, 23.6 times more Vitamin E and 53.5 times more Vitamin K than Cauliflower.
- While 14 oz of Raw Cauliflower contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 1.9 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Swiss Chard.
- 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
- Both Raw Swiss Chard as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Swiss Chard vs Cauliflower:
- 14 ounces of Swiss Chard have 2.3 times more Calcium, 4.6 times more Copper, 4.3 times more Iron, 5.4 times more Magnesium, 2.4 times more Manganese, 1.3 times more Potassium, 7.1 times more Sodium and 1.3 times more Zinc than Cauliflower.
- Both Swiss Chard and Cauliflower contain similar levels of Phosphorus and Water per 14 ounces.
- Both Raw Swiss Chard as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Cauliflower contain 1.3 times more Carbohydrate and 1.7 times more Sugars than Raw Swiss Chard.
- Both Swiss Chard and Cauliflower offer comparable quantities of Fiber and Protein per 14 ounces.
- Both Raw Swiss Chard as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.