Comparing Nutrients in 300 calories CauliflowerVS Elderberries
Weight per 300 calories
Cauliflower
1200g
Elderberries
411g
Raw Elderberries have 2.9 times more energy per unit of mass than Raw Cauliflower, which is average in comparison to other foods. Cauliflower having very low energy density.
Discover which food has more nutrients per 300 calories - Cauliflower or Elderberries?
Cauliflower VS Elderberries Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Cauliflower or Elderberries?
Lets compare vitamin content per 300 calories of Cauliflower vs Elderberries:
300 calories of Cauliflower have 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 13.9 times more Vitamin B5, 2.3 times more Vitamin B6, 27.7 times more Vitamin B9 and 3.9 times more Vitamin C than Elderberries.
While 300 kcal of Raw Elderberries contain more Vitamin A than Raw Cauliflower.
300 calories of Cauliflower have insufficient amounts of Vitamin A
Both Raw Cauliflower as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Cauliflower vs Elderberries:
300 calories of Cauliflower have 1.7 times more Calcium, 1.9 times more Copper, 8.8 times more Magnesium, 3.3 times more Phosphorus, 3.1 times more Potassium, 2.9 times more Selenium, 14.6 times more Sodium, 7.2 times more Zinc and 3.4 times more Water than Elderberries.
While 300 kcal of Raw Elderberries contain 1.3 times more Iron than Raw Cauliflower.
300 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Cauliflower have 8.5 times more Protein than Elderberries.
While 300 kcal of Raw Elderberries contain 1.9 times more Omega 3 and 1.3 times more Carbohydrate than Raw Cauliflower.
Both Cauliflower and Elderberries offer comparable quantities of Energy and Fiber per 300 calories.
300 calories of Elderberries provide inadequate amounts of Protein
Both Raw Cauliflower as well as Raw Elderberries provide inadequate amounts of Omega 6 in 300 calories.