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  6. Onion vs. Cauliflower

Onion vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between Onion and Cauliflower?

  • 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.
  • Onion has 2 times more Sugar than Cauliflower. While Onion has 4.24g of Sugar, Cauliflower has only 1.91g.

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

Infographic

Onion vs Cauliflower 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.
Onion
Onion
2
:
7
Cauliflower
Cauliflower
Contains less Sodium -86.7%
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%
Equal in Calcium - 22
Equal in Copper - 0.039
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains less Sodium -86.7%
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%
Equal in Calcium - 22
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.
Onion
Onion
1
:
9
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
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%
Equal in Vitamin B1 - 0.05
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%
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%
Contains more Vitamin A +∞%
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%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
:
0
Cauliflower
Cauliflower
Contains more Sucrose +∞%
Contains more Glucose +109.6%
Contains more Fructose +33%
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
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
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.
Onion Cauliflower
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 Onion Cauliflower Opinion
Net carbs 7.64g 2.97g Onion
Protein 1.1g 1.92g Cauliflower
Fats 0.1g 0.28g Cauliflower
Carbs 9.34g 4.97g Onion
Calories 40kcal 25kcal Onion
Fructose 1.29g 0.97g Onion
Sugar 4.24g 1.91g Cauliflower
Fiber 1.7g 2g Cauliflower
Calcium 23mg 22mg Onion
Iron 0.21mg 0.42mg Cauliflower
Magnesium 10mg 15mg Cauliflower
Phosphorus 29mg 44mg Cauliflower
Potassium 146mg 299mg Cauliflower
Sodium 4mg 30mg Onion
Zinc 0.17mg 0.27mg Cauliflower
Copper 0.039mg 0.039mg
Manganese 0.129mg 0.155mg Cauliflower
Selenium 0.5µg 0.6µg Cauliflower
Vitamin A 2IU 0IU Onion
Vitamin E 0.02mg 0.08mg Cauliflower
Vitamin C 7.4mg 48.2mg Cauliflower
Vitamin B1 0.046mg 0.05mg Cauliflower
Vitamin B2 0.027mg 0.06mg Cauliflower
Vitamin B3 0.116mg 0.507mg Cauliflower
Vitamin B5 0.123mg 0.667mg Cauliflower
Vitamin B6 0.12mg 0.184mg Cauliflower
Folate 19µg 57µg Cauliflower
Vitamin K 0.4µg 15.5µg Cauliflower
Tryptophan 0.014mg 0.02mg Cauliflower
Threonine 0.021mg 0.076mg Cauliflower
Isoleucine 0.014mg 0.071mg Cauliflower
Leucine 0.025mg 0.106mg Cauliflower
Lysine 0.039mg 0.217mg Cauliflower
Methionine 0.002mg 0.02mg Cauliflower
Phenylalanine 0.025mg 0.065mg Cauliflower
Valine 0.021mg 0.125mg Cauliflower
Histidine 0.014mg 0.056mg Cauliflower
Saturated Fat 0.042g 0.13g Onion
Monounsaturated Fat 0.013g 0.034g Cauliflower
Polyunsaturated fat 0.017g 0.031g 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
Onion Cauliflower
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
8%
Onion
30%
Cauliflower
Minerals Daily Need Coverage Score
8%
Onion
13%
Cauliflower

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.