Comparing Nutrients in 100 calories Swiss ChardVS Cauliflower
Weight per 100 calories
Swiss Chard
526g
Cauliflower
400g
Raw Cauliflower has 1.3 times more energy per unit of mass than Raw Swiss Chard, which is very low in comparison to other foods. Swiss Chard having very low energy density.
Discover which food has more nutrients per 100 calories - Swiss Chard or Cauliflower?
Discover which food has more nutrients per 100 calories - Swiss Chard or Cauliflower?
Lets compare vitamin content per 100 calories of Swiss Chard vs Cauliflower:
100 calories of Swiss Chard have more Vitamin A, 2 times more Vitamin B2, 31.1 times more Vitamin E and 70.5 times more Vitamin K than Cauliflower.
While 100 kcal of Raw Cauliflower contain 2.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Swiss Chard.
Both Swiss Chard and Cauliflower provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 100 calories.
100 calories of Cauliflower have insufficient amounts of Vitamin A
Both Raw Swiss Chard as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Swiss Chard vs Cauliflower:
100 calories of Swiss Chard have 3.1 times more Calcium, 6 times more Copper, 5.6 times more Iron, 7.1 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium, 9.3 times more Sodium, 1.8 times more Zinc and 1.3 times more Water than Cauliflower.
Comparison of macro-nutrients per 100 calories:
100 calories of Swiss Chard have 1.2 times more Protein than Cauliflower.
While 100 kcal of Raw Cauliflower contain 1.6 times more Omega 3 and 1.3 times more Sugars than Raw Swiss Chard.
Both Swiss Chard and Cauliflower offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
Both Raw Swiss Chard as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 100 calories.