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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 onions?

  • Cauliflower is richer than onions 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 onions. While cauliflower has 15.5µg of vitamin K, onions have 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +104.8%
Contains more IronIron +100%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +51.7%
Contains more ManganeseManganese +20.2%
Contains more SeleniumSelenium +20%
Contains less SodiumSodium -86.7%
~equal in Calcium ~23mg
~equal in Copper ~0.039mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Onion
Onion
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +551.4%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +337.1%
Contains more Vitamin B5Vitamin B5 +442.3%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin KVitamin K +3775%
Contains more FolateFolate +200%
Contains more CholineCholine +626.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Onion DV% diff.
Vitamin C 48.2mg 7.4mg 45%
Vitamin K 15.5µg 0.4µg 13%
Vitamin B5 0.667mg 0.123mg 11%
Folate 57µg 19µg 10%
Choline 44.3mg 6.1mg 7%
Vitamin B6 0.184mg 0.12mg 5%
Potassium 299mg 146mg 5%
Iron 0.42mg 0.21mg 3%
Vitamin B2 0.06mg 0.027mg 3%
Vitamin B3 0.507mg 0.116mg 2%
Phosphorus 44mg 29mg 2%
Protein 1.92g 1.1g 2%
Manganese 0.155mg 0.129mg 1%
Sodium 30mg 4mg 1%
Calories 25kcal 40kcal 1%
Zinc 0.27mg 0.17mg 1%
Fiber 2g 1.7g 1%
Magnesium 15mg 10mg 1%
Carbs 4.97g 9.34g 1%
Fats 0.28g 0.1g 0%
Net carbs 2.97g 7.64g N/A
Calcium 22mg 23mg 0%
Sugar 1.91g 4.24g N/A
Copper 0.039mg 0.039mg 0%
Vitamin E 0.08mg 0.02mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B1 0.05mg 0.046mg 0%
Saturated fat 0.13g 0.042g 0%
Monounsaturated fat 0.034g 0.013g 0%
Polyunsaturated fat 0.031g 0.017g 0%
Tryptophan 0.02mg 0.014mg 0%
Threonine 0.076mg 0.021mg 0%
Isoleucine 0.071mg 0.014mg 0%
Leucine 0.106mg 0.025mg 0%
Lysine 0.217mg 0.039mg 0%
Methionine 0.02mg 0.002mg 0%
Phenylalanine 0.065mg 0.025mg 0%
Valine 0.125mg 0.021mg 0%
Histidine 0.056mg 0.014mg 0%
Fructose 0.97g 1.29g 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +161.5%
Contains more Poly. FatPolyunsaturated fat +82.4%
Contains less Sat. FatSaturated fat -67.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Onion
3
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +109.6%
Contains more FructoseFructose +33%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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.