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  6. Cauliflower vs. Onion

Cauliflower vs. Onion — In-Depth Nutrition Comparison

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What are the differences between Cauliflower and Onion?

  • Cauliflower is richer than Onion in Vitamin C, Vitamin K, Vitamin B5, Folate, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 45% more.
  • Cauliflower has 39 times more Vitamin K than Onion. While Cauliflower has 15.5µg of Vitamin K, Onion has only 0.4µg.
  • The amount of Sugar in Cauliflower is lower.

We used Cauliflower, raw and Onions, raw types in this article.

Infographic

Cauliflower vs Onion 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.
Cauliflower
Cauliflower
7
:
2
Onion
Onion
Contains more Iron +100%
Contains more Magnesium +50%
Contains more Phosphorus +51.7%
Contains more Potassium +104.8%
Contains more Zinc +58.8%
Contains more Manganese +20.2%
Contains more Selenium +20%
Contains less Sodium -86.7%
Equal in Calcium - 23
Equal in Copper - 0.039
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +100%
Contains more Magnesium +50%
Contains more Phosphorus +51.7%
Contains more Potassium +104.8%
Contains more Zinc +58.8%
Contains more Manganese +20.2%
Contains more Selenium +20%
Contains less Sodium -86.7%
Equal in Calcium - 23
Equal in Copper - 0.039

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.
Cauliflower
Cauliflower
9
:
1
Onion
Onion
Contains more Vitamin E +300%
Contains more Vitamin C +551.4%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +337.1%
Contains more Vitamin B5 +442.3%
Contains more Vitamin B6 +53.3%
Contains more Folate +200%
Contains more Vitamin K +3775%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.046
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin E +300%
Contains more Vitamin C +551.4%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +337.1%
Contains more Vitamin B5 +442.3%
Contains more Vitamin B6 +53.3%
Contains more Folate +200%
Contains more Vitamin K +3775%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.046

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
4
:
1
Onion
Onion
Contains more Protein +74.5%
Contains more Fats +180%
Contains more Other +117.1%
Contains more Carbs +87.9%
Equal in Water - 89.11
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +74.5%
Contains more Fats +180%
Contains more Other +117.1%
Contains more Carbs +87.9%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +82.4%
Contains less Saturated Fat -67.7%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +82.4%
Contains less Saturated Fat -67.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cauliflower
Cauliflower
0
:
3
Onion
Onion
Contains more Sucrose +∞%
Contains more Glucose +109.6%
Contains more Fructose +33%
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +109.6%
Contains more Fructose +33%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Onion Opinion
Net carbs 2.97g 7.64g Onion
Protein 1.92g 1.1g Cauliflower
Fats 0.28g 0.1g Cauliflower
Carbs 4.97g 9.34g Onion
Calories 25kcal 40kcal Onion
Fructose 0.97g 1.29g Onion
Sugar 1.91g 4.24g Cauliflower
Fiber 2g 1.7g Cauliflower
Calcium 22mg 23mg Onion
Iron 0.42mg 0.21mg Cauliflower
Magnesium 15mg 10mg Cauliflower
Phosphorus 44mg 29mg Cauliflower
Potassium 299mg 146mg Cauliflower
Sodium 30mg 4mg Onion
Zinc 0.27mg 0.17mg Cauliflower
Copper 0.039mg 0.039mg
Manganese 0.155mg 0.129mg Cauliflower
Selenium 0.6µg 0.5µg Cauliflower
Vitamin A 0IU 2IU Onion
Vitamin E 0.08mg 0.02mg Cauliflower
Vitamin C 48.2mg 7.4mg Cauliflower
Vitamin B1 0.05mg 0.046mg Cauliflower
Vitamin B2 0.06mg 0.027mg Cauliflower
Vitamin B3 0.507mg 0.116mg Cauliflower
Vitamin B5 0.667mg 0.123mg Cauliflower
Vitamin B6 0.184mg 0.12mg Cauliflower
Folate 57µg 19µg Cauliflower
Vitamin K 15.5µg 0.4µg Cauliflower
Tryptophan 0.02mg 0.014mg Cauliflower
Threonine 0.076mg 0.021mg Cauliflower
Isoleucine 0.071mg 0.014mg Cauliflower
Leucine 0.106mg 0.025mg Cauliflower
Lysine 0.217mg 0.039mg Cauliflower
Methionine 0.02mg 0.002mg Cauliflower
Phenylalanine 0.065mg 0.025mg Cauliflower
Valine 0.125mg 0.021mg Cauliflower
Histidine 0.056mg 0.014mg Cauliflower
Saturated Fat 0.13g 0.042g Onion
Monounsaturated Fat 0.034g 0.013g Cauliflower
Polyunsaturated fat 0.031g 0.017g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
8%
Onion
Minerals Daily Need Coverage Score
13%
Cauliflower
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.33g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.