Swamp cabbage, cooked, boiled, drained, without salt vs Cauliflower, raw
Nutrition comparison per 100 g.
Swamp cabbage, cooked, boiled, drained, without salt
20 kcal
Cauliflower, raw
28 kcal
Calories
20 kcal
28 kcal
Protein
2.1 g
1.6 g
Carbs
3.7 g
4.7 g
Fiber
1.9 g
1.9 g
Sugars
~
1.9 g
Fat
0.2 g
0.2 g
Sodium
122 mg
30 mg
Key takeaways
- Swamp cabbage, cooked, boiled, drained, without salt has 27% fewer calories (20 kcal vs 28 kcal).
- Swamp cabbage, cooked, boiled, drained, without salt has more protein (2.1 g vs 1.6 g).
- Swamp cabbage, cooked, boiled, drained, without salt has more carbs (3.7 g vs 4.7 g).
- Cauliflower, raw has more fiber (1.9 g vs 1.9 g).
- Cauliflower, raw has more fat (0.2 g vs 0.2 g).
| Macronutrients | Swamp cabbage, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Calories | 20 kcal | 28 kcal |
| Protein | 2.1 g | 1.6 g |
| Total Fat | 0.2 g | 0.2 g |
| Total Carbohydrate | 3.7 g | 4.7 g |
| Dietary Fiber | 1.9 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 92.9 g | 92.7 g |
| Carbohydrates | Swamp cabbage, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 3.7 g | 4.7 g |
| Dietary Fiber | 1.9 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Swamp cabbage, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.2 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 79.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 15.0 mg | 8.0 mg |
| Protein & Amino Acids | Swamp cabbage, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Protein | 2.1 g | 1.6 g |
| Histidine | 37.0 mg | 56.0 mg |
| Isoleucine | 83.0 mg | 71.0 mg |
| Leucine | 116.0 mg | 106.0 mg |
| Lysine | 87.0 mg | 217.0 mg |
| Methionine | 35.0 mg | 20.0 mg |
| Phenylalanine | 102.0 mg | 65.0 mg |
| Threonine | 112.0 mg | 76.0 mg |
| Tryptophan | ~ | 20.0 mg |
| Valine | 108.0 mg | 125.0 mg |
| Alanine | 87.0 mg | 116.0 mg |
| Arginine | 118.0 mg | 86.0 mg |
| Aspartic Acid | 519.0 mg | 177.0 mg |
| Cystine | 23.0 mg | 20.0 mg |
| Glutamic Acid | 201.0 mg | 257.0 mg |
| Glycine | 79.0 mg | 71.0 mg |
| Proline | 70.0 mg | 71.0 mg |
| Serine | 97.0 mg | 86.0 mg |
| Tyrosine | 64.0 mg | 51.0 mg |
| Vitamins | Swamp cabbage, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 260.0 mcg | 0.0 mcg |
| Vitamin C | 16.0 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | ~ | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.5 mg | 0.5 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 35.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Swamp cabbage, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Calcium | 54.0 mg | 22.0 mg |
| Iron | 1.3 mg | 0.4 mg |
| Magnesium | 30.0 mg | 15.0 mg |
| Phosphorus | 42.0 mg | 44.0 mg |
| Potassium | 284.0 mg | 299.0 mg |
| Sodium | 122.0 mg | 30.0 mg |
| Zinc | 0.2 mg | 0.3 mg |
| Copper | 0.0 mg | 0.0 mg |
| Manganese | 0.1 mg | 0.2 mg |
| Selenium | 0.9 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Swamp cabbage, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Swamp cabbage, cooked, boiled, drained, without salt | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.1 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Swamp cabbage, cooked, boiled, drained, without salt or Cauliflower, raw?
Swamp cabbage, cooked, boiled, drained, without salt has fewer calories: 20 kcal for Swamp cabbage, cooked, boiled, drained, without salt vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Swamp cabbage, cooked, boiled, drained, without salt or Cauliflower, raw?
Swamp cabbage, cooked, boiled, drained, without salt has more protein: 2.1 g for Swamp cabbage, cooked, boiled, drained, without salt vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Swamp cabbage, cooked, boiled, drained, without salt or Cauliflower, raw?
Cauliflower, raw has more fiber: 1.9 g for Swamp cabbage, cooked, boiled, drained, without salt vs 1.9 g for Cauliflower, raw per 100 g.
Is Swamp cabbage, cooked, boiled, drained, without salt or Cauliflower, raw healthier?
Swamp cabbage, cooked, boiled, drained, without salt is lower in calories, and Swamp cabbage, cooked, boiled, drained, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.