Comparing Nutrients in 100 calories ElderberriesVS Boiled Cauliflower
Weight per 100 calories
Elderberries
137g
Boiled Cauliflower
435g
Elderberries have 3.2 times more energy per 100g than Boiled Cauliflower. It has average energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.
Discover which food has more nutrients per 100 calories - Elderberries or Boiled Cauliflower?
Elderberries VS Boiled Cauliflower Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Elderberries or Boiled Cauliflower?
Lets compare vitamin content per 100 calories of Elderberries vs Boiled Cauliflower:
100 calories of Elderberries have 9.5 times more Vitamin A than Boiled Cauliflower.
While 100 kcal of Boiled and Drained Cauliflower contain 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.6 times more Vitamin B3, 11.5 times more Vitamin B5, 2.4 times more Vitamin B6, 23.3 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Elderberries.
100 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
Both Raw Elderberries as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Elderberries vs Boiled Cauliflower:
100 calories of Elderberries have 1.6 times more Iron than Boiled Cauliflower.
While 100 kcal of Boiled and Drained Cauliflower contain 1.3 times more Calcium, 5.7 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Potassium, 3.2 times more Selenium, 7.9 times more Sodium, 4.9 times more Zinc and 3.7 times more Water than Raw Elderberries.
Both Elderberries and Boiled Cauliflower contain similar levels of Copper per 100 calories.
100 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Elderberries have 1.4 times more Carbohydrate than Boiled Cauliflower.
While 100 kcal of Boiled and Drained Cauliflower contain 2.9 times more Fat, 6.2 times more Omega 3 and 8.8 times more Protein than Raw Elderberries.
Both Elderberries and Boiled Cauliflower offer comparable quantities of Energy and Fiber per 100 calories.
100 calories of Elderberries provide inadequate amounts of Protein
Both Raw Elderberries as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 100 calories.