Nutrient Comparison: Canned Spinach VS Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Spinach versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Spinach vs Cauliflower:
- 14 ounces of Canned Spinach have more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B9, 24.3 times more Vitamin E and 29.8 times more Vitamin K than Cauliflower.
- While 14 oz of Raw Cauliflower contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B3, 14.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.4 times more Vitamin C than Canned Spinach, Solids with Salt.
- 14 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
- 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
- Both Canned Spinach, Solids with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Spinach vs Cauliflower:
- 14 ounces of Canned Spinach have 5.8 times more Calcium, 4.6 times more Copper, 5.5 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 2.3 times more Selenium, 10.7 times more Sodium and 1.7 times more Zinc than Cauliflower.
- Both Canned Spinach and Cauliflower contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
- 14 ounces of Cauliflower lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Spinach have 11.9 times more Omega 3 and 1.5 times more Protein than Cauliflower.
- While 14 oz of Raw Cauliflower contain 1.5 times more Carbohydrate and 4.8 times more Sugars than Canned Spinach, Solids with Salt.
- Both Canned Spinach and Cauliflower offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Cauliflower provide inadequate amounts of Omega 3
- Both Canned Spinach, Solids with Salt as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.