Comparing Nutrients in 500 calories Spinach VS Cauliflower

Weight per 500 calories

• Spinach: 2174g
• Cauliflower: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Spinach or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cauliflower	26%	8%	66%

Macro Nutrients

	Spinach	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	188% 3g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	76.5% 99g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	52.7% 38.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.5% 3.26g	26.8% 19.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.4g	% 19g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 0g	g per day for Men 19-50 years
Fiber	126% 48g	105% 40g	38g per day for Men 19-50 years
Protein	111% 62g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cauliflower	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	283% 3.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	285% 1140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	679% 611mg	1071% 964mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	294% 44mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cauliflower	Recommended Dietary Allowance
Calcium	215% 2152mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	736% 59mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	135% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	152% 1065mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	49.8% 1841g	3700g per day for Men 19-50 years

Spinach VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Spinach or Cauliflower?

Lets compare vitamin content per 500 calories of Spinach vs Cauliflower:

• 500 calories of Spinach have more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.7 times more Vitamin B9, 27.6 times more Vitamin E and 33.9 times more Vitamin K than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 9.4 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Spinach.
• Both Spinach and Cauliflower provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Spinach as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Spinach vs Cauliflower:

• 500 calories of Spinach have 4.9 times more Calcium, 3.6 times more Copper, 7 times more Iron, 5.7 times more Magnesium, 6.3 times more Manganese, 1.2 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium, 2.9 times more Sodium and 2.1 times more Zinc than Cauliflower.
• Both Spinach and Cauliflower contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spinach have 10 times more Omega 3 and 1.6 times more Protein than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.3 times more Carbohydrate, 4.2 times more Sugars and 5.9 times more Fructose than Raw Spinach.
• Both Spinach and Cauliflower offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw Spinach as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.