Comparing Nutrients in 300 calories ElderberriesVS Cauliflower
Weight per 300 calories
Elderberries
411g
Cauliflower
1200g
Elderberries have 2.9 times more energy per 100g than Cauliflower. It has average energy density when compared to other foods. Raw Cauliflower having very low energy density.
Discover which food has more nutrients per 300 calories - Elderberries or Cauliflower?
Elderberries VS Cauliflower Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Elderberries or Cauliflower?
Lets compare vitamin content per 300 calories of Elderberries vs Cauliflower:
300 calories of Elderberries have more Vitamin A than Cauliflower.
While 300 kcal of Raw Cauliflower contain 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 Raw Elderberries.
300 calories of Cauliflower have insufficient amounts of Vitamin A
Both Raw Elderberries as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Elderberries vs Cauliflower:
300 calories of Elderberries have 1.3 times more Iron than Cauliflower.
While 300 kcal of Raw Cauliflower contain 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 Raw Elderberries.
300 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Elderberries have 1.9 times more Omega 3 and 1.3 times more Carbohydrate than Cauliflower.
While 300 kcal of Raw Cauliflower contain 8.5 times more Protein than Raw Elderberries.
Both Elderberries and Cauliflower offer comparable quantities of Energy and Fiber per 300 calories.
300 calories of Elderberries provide inadequate amounts of Protein
Both Raw Elderberries as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.