Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cauliflower
  5. Compare
  6. Cauliflower vs. Chard raw

Cauliflower vs. Chard raw — In-Depth Nutrition Comparison

Compare

Important differences between cauliflower and chard raw

  • Cauliflower has more vitamin C, folate, and vitamin B5; however, chard raw has more vitamin K, vitamin A, iron, magnesium, copper, vitamin E, and manganese.
  • Chard raw's daily need coverage for vitamin K is 679% more.
  • Cauliflower has 4 times more folate than chard raw. Cauliflower has 57µg of folate, while chard raw has 14µg.

The food varieties used in the comparison are Cauliflower, raw and Chard, swiss, raw.

Infographic

Cauliflower vs Chard raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -85.9%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +131.8%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +328.6%
Contains more CopperCopper +359%
Contains more ZincZinc +33.3%
Contains more ManganeseManganese +136.1%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~46mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +85.9%
Contains more FolateFolate +307.1%
Contains more CholineCholine +146.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2262.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +5254.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Chard raw DV% diff.
Vitamin K 15.5µg 830µg 679%
Vitamin A 0µg 306µg 34%
Vitamin C 48.2mg 30mg 20%
Iron 0.42mg 1.8mg 17%
Magnesium 15mg 81mg 16%
Copper 0.039mg 0.179mg 16%
Vitamin E 0.08mg 1.89mg 12%
Folate 57µg 14µg 11%
Vitamin B5 0.667mg 0.172mg 10%
Manganese 0.155mg 0.366mg 9%
Sodium 30mg 213mg 8%
Vitamin B6 0.184mg 0.099mg 7%
Choline 44.3mg 18mg 5%
Calcium 22mg 51mg 3%
Vitamin B2 0.06mg 0.09mg 2%
Fiber 2g 1.6g 2%
Potassium 299mg 379mg 2%
Zinc 0.27mg 0.36mg 1%
Vitamin B3 0.507mg 0.4mg 1%
Fructose 0.97g 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B1 0.05mg 0.04mg 1%
Calories 25kcal 19kcal 0%
Protein 1.92g 1.8g 0%
Fats 0.28g 0.2g 0%
Carbs 4.97g 3.74g 0%
Net carbs 2.97g 2.14g N/A
Sugar 1.91g 1.1g N/A
Phosphorus 44mg 46mg 0%
Saturated fat 0.13g 0.03g 0%
Monounsaturated fat 0.034g 0.04g 0%
Polyunsaturated fat 0.031g 0.07g 0%
Tryptophan 0.02mg 0.017mg 0%
Threonine 0.076mg 0.083mg 0%
Isoleucine 0.071mg 0.147mg 0%
Leucine 0.106mg 0.13mg 0%
Lysine 0.217mg 0.099mg 0%
Methionine 0.02mg 0.019mg 0%
Phenylalanine 0.065mg 0.11mg 0%
Valine 0.125mg 0.11mg 0%
Histidine 0.056mg 0.036mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +40%
Contains more CarbsCarbs +32.9%
Contains more OtherOther +110.5%
~equal in Protein ~1.8g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +17.6%
Contains more Poly. FatPolyunsaturated fat +125.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.