Comparing Nutrients in 300 calories CauliflowerVS Boiled Swiss Chard
Weight per 300 calories
Cauliflower
1200g
Boiled Swiss Chard
1500g
Cauliflower has 1.3 times more energy per 100g than Boiled Swiss Chard. It has very low energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.
Discover which food has more nutrients per 300 calories - Cauliflower or Boiled Swiss Chard?
Cauliflower VS Boiled Swiss Chard Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Cauliflower or Boiled Swiss Chard?
Lets compare vitamin content per 300 calories of Cauliflower vs Boiled Swiss Chard:
300 calories of Cauliflower have 3.3 times more Vitamin B5, 1.7 times more Vitamin B6, 5.1 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Swiss Chard.
While 300 kcal of Boiled and Drained Swiss Chard contain more Vitamin A, 1.8 times more Vitamin B2, 29.5 times more Vitamin E and 26.4 times more Vitamin K than Raw Cauliflower.
Both Cauliflower and Boiled Swiss Chard provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
300 calories of Cauliflower have insufficient amounts of Vitamin A
Both Raw Cauliflower as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Cauliflower vs Boiled Swiss Chard:
300 kcal of Boiled and Drained Swiss Chard contain 3.3 times more Calcium, 5.2 times more Copper, 6.7 times more Iron, 7.2 times more Magnesium, 2.7 times more Manganese, 2.3 times more Potassium, 1.9 times more Selenium, 7.5 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Raw Cauliflower.
Both Cauliflower and Boiled Swiss Chard contain similar levels of Phosphorus per 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Cauliflower have 4 times more Omega 3 and 1.4 times more Sugars than Boiled Swiss Chard.
While 300 kcal of Boiled and Drained Swiss Chard contain 1.3 times more Fiber than Raw Cauliflower.
Both Cauliflower and Boiled Swiss Chard offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
300 calories of Boiled Swiss Chard provide inadequate amounts of Omega 3
Both Raw Cauliflower as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in 300 calories.