Comparing Nutrients in 300 calories Boiled Mustard SpinachVS Cauliflower
Weight per 300 calories
Boiled Mustard Spinach
1875g
Cauliflower
1200g
Raw Cauliflower has 1.6 times more energy per unit of mass than Boiled and Drained Mustard Spinach, which is very low in comparison to other foods. Boiled Mustard Spinach having very low energy density.
Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach or Cauliflower?
Boiled Mustard Spinach VS Cauliflower Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach or Cauliflower?
Lets compare vitamin content per 300 calories of Boiled Mustard Spinach vs Cauliflower:
300 calories of Boiled Mustard Spinach have more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B9 and 2.1 times more Vitamin C than Cauliflower.
While 300 kcal of Raw Cauliflower contain 3.6 times more Vitamin B5 than Boiled and Drained Mustard Spinach.
Both Boiled Mustard Spinach and Cauliflower provide similar amounts of Vitamin B6 per 300 calories.
300 calories of Cauliflower have insufficient amounts of Vitamin A
Both Boiled and Drained Mustard Spinach as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Boiled Mustard Spinach vs Cauliflower:
300 calories of Boiled Mustard Spinach have 11.2 times more Calcium, 2 times more Copper, 3 times more Iron, 2.7 times more Manganese, 1.5 times more Potassium, 1.6 times more Selenium and 1.6 times more Water than Cauliflower.
While 300 kcal of Raw Cauliflower contain 1.4 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Sodium and 1.6 times more Zinc than Boiled and Drained Mustard Spinach.
Comparison of macro-nutrients per 300 calories:
300 calories of Boiled Mustard Spinach have 1.6 times more Fiber and 1.4 times more Protein than Cauliflower.
Both Boiled Mustard Spinach and Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.