Chard, swiss, cooked, boiled, drained, with salt vs Cauliflower, raw
Nutrition comparison per 100 g.
Chard, swiss, cooked, boiled, drained, with salt
20 kcal
Cauliflower, raw
28 kcal
Calories
20 kcal
28 kcal
Protein
1.9 g
1.6 g
Carbs
4.1 g
4.7 g
Fiber
2.1 g
1.9 g
Sugars
1.1 g
1.9 g
Fat
0.1 g
0.2 g
Sodium
415 mg
30 mg
Key takeaways
- Chard, swiss, cooked, boiled, drained, with salt has 27% fewer calories (20 kcal vs 28 kcal).
- Chard, swiss, cooked, boiled, drained, with salt has more protein (1.9 g vs 1.6 g).
- Chard, swiss, cooked, boiled, drained, with salt has more carbs (4.1 g vs 4.7 g).
- Chard, swiss, cooked, boiled, drained, with salt has more fiber (2.1 g vs 1.9 g).
- Chard, swiss, cooked, boiled, drained, with salt has more sugars (1.1 g vs 1.9 g).
| Macronutrients | Chard, swiss, cooked, boiled, drained, with salt | Cauliflower, raw |
|---|---|---|
| Calories | 20 kcal | 28 kcal |
| Protein | 1.9 g | 1.6 g |
| Total Fat | 0.1 g | 0.2 g |
| Total Carbohydrate | 4.1 g | 4.7 g |
| Dietary Fiber | 2.1 g | 1.9 g |
| Total Sugars | 1.1 g | 1.9 g |
| Water | 92.7 g | 92.7 g |
| Carbohydrates | Chard, swiss, cooked, boiled, drained, with salt | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 4.1 g | 4.7 g |
| Dietary Fiber | 2.1 g | 1.9 g |
| Total Sugars | 1.1 g | 1.9 g |
| Fats & Fatty Acids | Chard, swiss, cooked, boiled, drained, with salt | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.2 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 7.0 mg |
| Omega-6 Fatty Acids | ~ | 8.0 mg |
| Protein & Amino Acids | Chard, swiss, cooked, boiled, drained, with salt | Cauliflower, raw |
|---|---|---|
| Protein | 1.9 g | 1.6 g |
| Histidine | 38.0 mg | 56.0 mg |
| Isoleucine | 154.0 mg | 71.0 mg |
| Leucine | 135.0 mg | 106.0 mg |
| Lysine | 103.0 mg | 217.0 mg |
| Methionine | 20.0 mg | 20.0 mg |
| Phenylalanine | 114.0 mg | 65.0 mg |
| Threonine | 86.0 mg | 76.0 mg |
| Tryptophan | 18.0 mg | 20.0 mg |
| Valine | 114.0 mg | 125.0 mg |
| Alanine | ~ | 116.0 mg |
| Arginine | 122.0 mg | 86.0 mg |
| Aspartic Acid | ~ | 177.0 mg |
| Cystine | ~ | 20.0 mg |
| Glutamic Acid | ~ | 257.0 mg |
| Glycine | ~ | 71.0 mg |
| Proline | ~ | 71.0 mg |
| Serine | ~ | 86.0 mg |
| Tyrosine | ~ | 51.0 mg |
| Vitamins | Chard, swiss, cooked, boiled, drained, with salt | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 306.0 mcg | 0.0 mcg |
| Vitamin C | 18.0 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.9 mg | 0.1 mg |
| Vitamin K | 327.3 mcg | 15.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.5 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 9.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.7 mg |
| Choline | 28.7 mg | 44.3 mg |
| Betaine | 0.1 mg | ~ |
| Minerals | Chard, swiss, cooked, boiled, drained, with salt | Cauliflower, raw |
|---|---|---|
| Calcium | 58.0 mg | 22.0 mg |
| Iron | 2.3 mg | 0.4 mg |
| Magnesium | 86.0 mg | 15.0 mg |
| Phosphorus | 33.0 mg | 44.0 mg |
| Potassium | 549.0 mg | 299.0 mg |
| Sodium | 415.0 mg | 30.0 mg |
| Zinc | 0.3 mg | 0.3 mg |
| Copper | 0.2 mg | 0.0 mg |
| Manganese | 0.3 mg | 0.2 mg |
| Selenium | 0.9 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Chard, swiss, cooked, boiled, drained, with salt | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Chard, swiss, cooked, boiled, drained, with salt | Cauliflower, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.3 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Chard, swiss, cooked, boiled, drained, with salt or Cauliflower, raw?
Chard, swiss, cooked, boiled, drained, with salt has fewer calories: 20 kcal for Chard, swiss, cooked, boiled, drained, with salt vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Chard, swiss, cooked, boiled, drained, with salt or Cauliflower, raw?
Chard, swiss, cooked, boiled, drained, with salt has more protein: 1.9 g for Chard, swiss, cooked, boiled, drained, with salt vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Chard, swiss, cooked, boiled, drained, with salt or Cauliflower, raw?
Chard, swiss, cooked, boiled, drained, with salt has more fiber: 2.1 g for Chard, swiss, cooked, boiled, drained, with salt vs 1.9 g for Cauliflower, raw per 100 g.
Is Chard, swiss, cooked, boiled, drained, with salt or Cauliflower, raw healthier?
Chard, swiss, cooked, boiled, drained, with salt is lower in calories, and Chard, swiss, cooked, boiled, drained, with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.