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Cauliflower vs Onion - In-Depth Nutrition Comparison

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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 - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cauliflower Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
31
Cauliflower
6
Onion
Mineral Summary Score
10
Cauliflower
6
Onion

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Onion
Contains more Iron +100%
Contains more Potassium +104.8%
Contains more Magnesium +50%
Contains more Zinc +58.8%
Contains more Phosphorus +51.7%
Contains less Sodium -86.7%
Equal in Calcium - 23
Equal in Copper - 0.039
Contains more Iron +100%
Contains more Potassium +104.8%
Contains more Magnesium +50%
Contains more Zinc +58.8%
Contains more Phosphorus +51.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Onion
Contains more Vitamin C +551.4%
Contains more Vitamin E +300%
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 Vitamin K +3775%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.046
Contains more Vitamin C +551.4%
Contains more Vitamin E +300%
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 Vitamin K +3775%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.046

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Cauliflower
7%
Onion
Carbohydrates
5%
Cauliflower
9%
Onion
Fats
1%
Cauliflower
0%
Onion

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cauliflower Onion Opinion
Calories 25 40 Onion
Protein 1.92 1.1 Cauliflower
Fats 0.28 0.1 Cauliflower
Vitamin C 48.2 7.4 Cauliflower
Carbs 4.97 9.34 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.21 Cauliflower
Calcium 22 23 Onion
Potassium 299 146 Cauliflower
Magnesium 15 10 Cauliflower
Sugars 1.91 4.24 Onion
Fiber 2 1.7 Cauliflower
Copper 0.039 0.039
Zinc 0.27 0.17 Cauliflower
Starch 0 Onion
Phosphorus 44 29 Cauliflower
Sodium 30 4 Onion
Vitamin A 0 2 Onion
Vitamin E 0.08 0.02 Cauliflower
Vitamin D 0 0
Vitamin B1 0.05 0.046 Cauliflower
Vitamin B2 0.06 0.027 Cauliflower
Vitamin B3 0.507 0.116 Cauliflower
Vitamin B5 0.667 0.123 Cauliflower
Vitamin B6 0.184 0.12 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 0.4 Cauliflower
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.042 Onion
Monounsaturated Fat 0.034 0.013 Cauliflower
Polyunsaturated fat 0.031 0.017 Cauliflower
Tryptophan 0.02 0.014 Cauliflower
Threonine 0.076 0.021 Cauliflower
Isoleucine 0.071 0.014 Cauliflower
Leucine 0.106 0.025 Cauliflower
Lysine 0.217 0.039 Cauliflower
Methionine 0.02 0.002 Cauliflower
Phenylalanine 0.065 0.025 Cauliflower
Valine 0.125 0.021 Cauliflower
Histidine 0.056 0.014 Cauliflower
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.