Nutrient Comparison: Watercress VS Boiled Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Watercress 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 Watercress vs Boiled Cauliflower:
- 14 ounces of Watercress have 160 times more Vitamin A, 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 14.3 times more Vitamin E and 18.1 times more Vitamin K than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Watercress.
- Both Watercress and Boiled Cauliflower provide similar amounts of Vitamin C per 14 ounces.
- 14 ounces of Watercress have insufficient amounts of Vitamin B3
- 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
- Both Raw Watercress 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 Watercress vs Boiled Cauliflower:
- 14 ounces of Watercress have 7.5 times more Calcium, 4.3 times more Copper, 2.3 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Potassium and 2.7 times more Sodium than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 1.6 times more Iron than Raw Watercress.
- Both Watercress and Boiled Cauliflower contain similar levels of Water per 14 ounces.
- 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
- Both Raw Watercress as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Watercress have 1.3 times more Protein than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 7.3 times more Omega 3, 3.2 times more Carbohydrate, 10.4 times more Sugars and 4.6 times more Fiber than Raw Watercress.
- 14 ounces of Watercress provide inadequate amounts of Omega 3, Carbohydrate and Fiber
- Both Raw Watercress as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.