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Cauliflower vs Welsh onion - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (difference - 0.27g)
Which food is lower in glycemic index?
Cauliflower
Cauliflower is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Welsh onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cauliflower Welsh 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
82
Welsh onion
Mineral Summary Score
10
Cauliflower
12
Welsh 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
:
Contains more Calcium +22.2%
Contains more Potassium +41%
Contains more Iron +190.5%
Contains more Magnesium +53.3%
Contains more Copper +79.5%
Contains more Zinc +92.6%
Contains more Phosphorus +11.4%
Contains less Sodium -43.3%
Contains more Calcium +22.2%
Contains more Potassium +41%
Contains more Iron +190.5%
Contains more Magnesium +53.3%
Contains more Copper +79.5%
Contains more Zinc +92.6%
Contains more Phosphorus +11.4%
Contains less Sodium -43.3%

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
:
Contains more Vitamin C +78.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +294.7%
Contains more Vitamin B6 +155.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +537.5%
Contains more Vitamin B2 +50%
Contains more Vitamin K +1147.7%
Equal in Vitamin B1 - 0.05
Contains more Vitamin C +78.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +294.7%
Contains more Vitamin B6 +155.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +537.5%
Contains more Vitamin B2 +50%
Contains more Vitamin K +1147.7%
Equal in Vitamin B1 - 0.05

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
11%
Welsh onion
Carbohydrates
5%
Cauliflower
7%
Welsh onion
Fats
1%
Cauliflower
2%
Welsh 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 Welsh onion Opinion
Calories 25 34 Welsh onion
Protein 1.92 1.9 Cauliflower
Fats 0.28 0.4 Welsh onion
Vitamin C 48.2 27 Cauliflower
Carbs 4.97 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 1.22 Welsh onion
Calcium 22 18 Cauliflower
Potassium 299 212 Cauliflower
Magnesium 15 23 Welsh onion
Sugars 1.91 2.18 Welsh onion
Fiber 2 2.4 Welsh onion
Copper 0.039 0.07 Welsh onion
Zinc 0.27 0.52 Welsh onion
Starch
Phosphorus 44 49 Welsh onion
Sodium 30 17 Welsh onion
Vitamin A 0 1160 Welsh onion
Vitamin E 0.08 0.51 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.06 0.09 Welsh onion
Vitamin B3 0.507 0.4 Cauliflower
Vitamin B5 0.667 0.169 Cauliflower
Vitamin B6 0.184 0.072 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 193.4 Welsh onion
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.067 Welsh onion
Monounsaturated Fat 0.034 0.056 Welsh onion
Polyunsaturated fat 0.031 0.156 Welsh onion
Tryptophan 0.02 0.021 Welsh onion
Threonine 0.076 0.074 Cauliflower
Isoleucine 0.071 0.081 Welsh onion
Leucine 0.106 0.113 Welsh onion
Lysine 0.217 0.095 Cauliflower
Methionine 0.02 0.021 Welsh onion
Phenylalanine 0.065 0.061 Cauliflower
Valine 0.125 0.084 Cauliflower
Histidine 0.056 0.033 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.