Nutrient Comparison: Elderberries VS Cauliflower per 5 oz
Compare the macro and micronutrient content in 5 oz of Elderberries versus 5 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Elderberries vs Cauliflower:
- 5 ounces of Elderberries have more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B6 than Cauliflower.
- While 5 oz of Raw Cauliflower contain 4.8 times more Vitamin B5, 9.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
- Both Elderberries and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
- 5 ounces of Elderberries have insufficient amounts of Vitamin B9
- 5 ounces of Cauliflower have insufficient amounts of Vitamin A
- Both Raw Elderberries as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in five ounces.
Comparing minerals per 5 ounces for Elderberries vs Cauliflower:
- 5 ounces of Elderberries have 1.7 times more Calcium, 1.6 times more Copper and 3.8 times more Iron than Cauliflower.
- While 5 oz of Raw Cauliflower contain 3 times more Magnesium, 5 times more Sodium and 2.5 times more Zinc than Raw Elderberries.
- Both Elderberries and Cauliflower contain similar levels of Phosphorus, Potassium and Water per five ounces.
- 5 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Elderberries as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Elderberries have 2.9 times more Energy, 5.7 times more Omega 3, 3.7 times more Carbohydrate and 3.5 times more Fiber than Cauliflower.
- While 5 oz of Raw Cauliflower contain 2.9 times more Protein than Raw Elderberries.
- 5 ounces of Elderberries provide inadequate amounts of Protein
- 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
- Both Raw Elderberries as well as Raw Cauliflower provide inadequate amounts of Omega 6 in five ounces.