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Onion vs Cauliflower - 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.
Onion Cauliflower
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
Onion Cauliflower
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
6
Onion
31
Cauliflower
Mineral Summary Score
6
Onion
10
Cauliflower

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
Onion
2
:
Contains less Sodium -86.7%
Contains more Iron +100%
Contains more Potassium +104.8%
Contains more Magnesium +50%
Contains more Zinc +58.8%
Contains more Phosphorus +51.7%
Equal in Calcium - 22
Equal in Copper - 0.039
Contains less Sodium -86.7%
Contains more Iron +100%
Contains more Potassium +104.8%
Contains more Magnesium +50%
Contains more Zinc +58.8%
Contains more Phosphorus +51.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
1
:
Contains more Vitamin A +∞%
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%
Equal in Vitamin B1 - 0.05
Contains more Vitamin A +∞%
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%
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
7%
Onion
12%
Cauliflower
Carbohydrates
9%
Onion
5%
Cauliflower
Fats
0%
Onion
1%
Cauliflower

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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 Onion Cauliflower Opinion
Calories 40 25 Onion
Protein 1.1 1.92 Cauliflower
Fats 0.1 0.28 Cauliflower
Vitamin C 7.4 48.2 Cauliflower
Carbs 9.34 4.97 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.42 Cauliflower
Calcium 23 22 Onion
Potassium 146 299 Cauliflower
Magnesium 10 15 Cauliflower
Sugars 4.24 1.91 Onion
Fiber 1.7 2 Cauliflower
Copper 0.039 0.039
Zinc 0.17 0.27 Cauliflower
Starch 0 Onion
Phosphorus 29 44 Cauliflower
Sodium 4 30 Onion
Vitamin A 2 0 Onion
Vitamin E 0.02 0.08 Cauliflower
Vitamin D 0 0
Vitamin B1 0.046 0.05 Cauliflower
Vitamin B2 0.027 0.06 Cauliflower
Vitamin B3 0.116 0.507 Cauliflower
Vitamin B5 0.123 0.667 Cauliflower
Vitamin B6 0.12 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 0.4 15.5 Cauliflower
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.042 0.13 Onion
Monounsaturated Fat 0.013 0.034 Cauliflower
Polyunsaturated fat 0.017 0.031 Cauliflower
Tryptophan 0.014 0.02 Cauliflower
Threonine 0.021 0.076 Cauliflower
Isoleucine 0.014 0.071 Cauliflower
Leucine 0.025 0.106 Cauliflower
Lysine 0.039 0.217 Cauliflower
Methionine 0.002 0.02 Cauliflower
Phenylalanine 0.025 0.065 Cauliflower
Valine 0.021 0.125 Cauliflower
Histidine 0.014 0.056 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.