Comparing Nutrients in 300 calories CauliflowerVS Swiss Chard
Weight per 300 calories
Cauliflower
1200g
Swiss Chard
1579g
Cauliflower has 1.3 times more energy per 100g than Swiss Chard. It has very low energy density when compared to other foods. Raw Swiss Chard having very low energy density.
Discover which food has more nutrients per 300 calories - Cauliflower or Swiss Chard?
Discover which food has more nutrients per 300 calories - Cauliflower or Swiss Chard?
Lets compare vitamin content per 300 calories of Cauliflower vs Swiss Chard:
300 calories of Cauliflower have 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.2 times more Vitamin C than Swiss Chard.
While 300 kcal of Raw Swiss Chard contain more Vitamin A, 2 times more Vitamin B2, 31.1 times more Vitamin E and 70.5 times more Vitamin K than Raw Cauliflower.
Both Cauliflower and 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 Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Cauliflower vs Swiss Chard:
300 kcal of Raw Swiss Chard contain 3.1 times more Calcium, 6 times more Copper, 5.6 times more Iron, 7.1 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium, 9.3 times more Sodium, 1.8 times more Zinc and 1.3 times more Water than Raw Cauliflower.
Comparison of macro-nutrients per 300 calories:
300 calories of Cauliflower have 1.6 times more Omega 3 and 1.3 times more Sugars than Swiss Chard.
Both Cauliflower and Swiss Chard offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
Both Raw Cauliflower as well as Raw Swiss Chard provide inadequate amounts of Omega 6 in 300 calories.