Chard vs Cauliflower
Nutrition comparison per 100 g serving
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Chard wins in 17 out of 29 nutrient categories
Chard: 17
vs
Cauliflower: 9
(3 ties)
Overview
| Nutrient | Chard | Cauliflower | Winner |
|---|---|---|---|
| Calories | 20 cal | 23 cal | |
| Protein | 1.9 g | 1.8 g | |
| Carbs | 4.1 g | 4.1 g | |
| Fat | 0.1 g | 0.5 g | |
| Fiber | 2.1 g | 2.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Chard | Cauliflower | Winner |
|---|---|---|---|
| Choline, total | 28.7 MG | 39.1 MG | |
| Folate, total | 9 UG | 44 UG | |
| Niacin | 0.4 MG | 0.4 MG | |
| Pantothenic acid | 0.2 MG | 0.5 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 306 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 18 MG | 44.3 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.9 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 327.3 UG | 13.8 UG |
Minerals
| Mineral | Chard | Cauliflower | Winner |
|---|---|---|---|
| Calcium, Ca | 58 MG | 16 MG | |
| Copper, Cu | 0.2 MG | 0.0 MG | |
| Iron, Fe | 2.3 MG | 0.3 MG | |
| Magnesium, Mg | 86 MG | 9 MG | |
| Manganese, Mn | 0.3 MG | 0.1 MG | |
| Phosphorus, P | 33 MG | 32 MG | |
| Potassium, K | 549 MG | 142 MG | |
| Selenium, Se | 0.9 UG | 0.6 UG | |
| Sodium, Na | 415 MG | 242 MG | |
| Zinc, Zn | 0.3 MG | 0.2 MG |