Comparing Nutrients in 7 ounces Cauliflower VS Spinach

Macros Ratio

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

Macro Nutrients

	Cauliflower	Spinach	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	1.15% 0.83g	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	2.66% 1.92g	0.41% 0.3g	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	% 1.87g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	96% 385μg	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	106% 96mg	62% 55.8mg	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	1.06% 0.16mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Spinach	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	NA	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	10.4% 0.83mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	77.4% 1.8mg	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	12.5% 87.3mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Spinach:

• 7 ounces of Cauliflower have 10.3 times more Vitamin B5 and 1.7 times more Vitamin C than Spinach.
• While 7 oz of Raw Spinach contain more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.4 times more Vitamin B9, 25.4 times more Vitamin E and 31.2 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Spinach provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw Cauliflower as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Spinach:

• 7 oz of Raw Spinach contain 4.5 times more Calcium, 3.3 times more Copper, 6.5 times more Iron, 5.3 times more Magnesium, 5.8 times more Manganese, 1.9 times more Potassium, 2.6 times more Sodium and 2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Spinach contain similar levels of Phosphorus and Water per seven ounces.
• Both Raw Cauliflower as well as Raw Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.4 times more Carbohydrate and 4.5 times more Sugars than Spinach.
• While 7 oz of Raw Spinach contain 9.2 times more Omega 3 and 1.5 times more Protein than Raw Cauliflower.
• Both Cauliflower and Spinach offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Spinach

What are the health benefits of Cauliflower compared to Spinach?

Cauliflower is a good source of vitamin C, vitamin K, and fiber, which can help support a healthy immune system, bone health, and digestion. Spinach, on the other hand, is rich in iron, vitamin A, and folate, which are important for energy production, vision health, and cell division. Both cauliflower and spinach are nutrient-dense vegetables that can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Cauliflower or Spinach?

Both cauliflower and spinach are low in calories and high in fiber, making them great choices for weight loss. However, spinach is lower in calories than cauliflower, so you may find it easier to lose weight by incorporating more spinach into your diet. Additionally, spinach is a good source of iron and other essential nutrients, making it a nutritious option for overall health.

Should I eat more Cauliflower or more Spinach to gain more muscles while training consistently?

Both cauliflower and spinach are nutritious choices for building muscle while training consistently. However, spinach is higher in protein and iron, which are important nutrients for muscle growth and recovery. Therefore, incorporating more spinach into your diet may be beneficial for muscle development. Additionally, spinach is also rich in vitamins and minerals that support overall health and performance.

What is the environmental impact of producing Cauliflower compared to Spinach?

Cauliflower has a higher environmental impact compared to spinach in terms of water usage and greenhouse gas emissions. This is because cauliflower requires more water and land to grow, as well as more resources for transportation and storage due to its larger size and weight. Spinach, on the other hand, is a more efficient crop in terms of resource usage and environmental impact.