Cauliflower vs. Onion rings — In-Depth Nutrition Comparison
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Differences between Cauliflower and Onion rings
- Cauliflower has more Vitamin C, Vitamin B5, and Choline, while Onion rings has more Vitamin K, Vitamin B1, Iron, Selenium, and Manganese.
- Cauliflower's daily need coverage for Vitamin C is 52% higher.
- Onion rings contains 4 times less Choline than Cauliflower. Cauliflower contains 44.3mg of Choline, while Onion rings contains 10.7mg.
- The amount of Sodium in Cauliflower is lower.
The food types used in this comparison are Cauliflower, raw and Onion rings, breaded, par fried, frozen, prepared, heated in oven.
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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.
| Contains more PotassiumPotassium | +143.1% |
| Contains less SodiumSodium | -91.9% |
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more CalciumCalcium | +40.9% |
| Contains more IronIron | +197.6% |
| Contains more CopperCopper | +87.2% |
| Contains more ZincZinc | +55.6% |
| Contains more PhosphorusPhosphorus | +61.4% |
| Contains more ManganeseManganese | +124.5% |
| Contains more SeleniumSelenium | +833.3% |
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.
| Contains more Vitamin CVitamin C | +2912.5% |
| Contains more Vitamin B5Vitamin B5 | +126.9% |
| Contains more Vitamin B6Vitamin B6 | +57.3% |
| Contains more FolateFolate | +72.7% |
| Contains more CholineCholine | +314% |
| Contains more Vitamin EVitamin E | +475% |
| Contains more Vitamin B1Vitamin B1 | +270% |
| Contains more Vitamin B2Vitamin B2 | +93.3% |
| Contains more Vitamin B3Vitamin B3 | +166.1% |
| Contains more Vitamin KVitamin K | +120% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
4.14 g
Fats:
14.3 g
Carbs:
33.79 g
Water:
46.37 g
Other:
1.4 g
| Contains more WaterWater | +98.6% |
| Contains more ProteinProtein | +115.6% |
| Contains more FatsFats | +5007.1% |
| Contains more CarbsCarbs | +579.9% |
| Contains more OtherOther | +84.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.13 g
Monounsaturated Fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated Fat:
Sat. Fat
2.137 g
Monounsaturated Fat:
Mono. Fat
3 g
Polyunsaturated fat:
Poly. Fat
7.633 g
| Contains less Sat. FatSaturated Fat | -93.9% |
| Contains more Mono. FatMonounsaturated Fat | +8723.5% |
| Contains more Poly. FatPolyunsaturated fat | +24522.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
25.58 g
Sucrose:
1.76 g
Glucose:
1.31 g
Fructose:
1.26 g
Lactose:
0.11 g
Maltose:
0.66 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +39.4% |
| Contains more FructoseFructose | +29.9% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 25kcal | 276kcal |
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| Protein | 1.92g | 4.14g |
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| Fats | 0.28g | 14.3g |
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| Vitamin C | 48.2mg | 1.6mg |
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| Net carbs | 2.97g | 31.59g |
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| Carbs | 4.97g | 33.79g |
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| Magnesium | 15mg | 17mg |
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| Calcium | 22mg | 31mg |
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| Potassium | 299mg | 123mg |
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| Iron | 0.42mg | 1.25mg |
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| Sugar | 1.91g | 5.1g |
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| Fiber | 2g | 2.2g |
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| Copper | 0.039mg | 0.073mg |
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| Zinc | 0.27mg | 0.42mg |
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| Starch | 25.58g |
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| Phosphorus | 44mg | 71mg |
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| Sodium | 30mg | 370mg |
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| Vitamin E | 0.08mg | 0.46mg |
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| Manganese | 0.155mg | 0.348mg |
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| Selenium | 0.6µg | 5.6µg |
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| Vitamin B1 | 0.05mg | 0.185mg |
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| Vitamin B2 | 0.06mg | 0.116mg |
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| Vitamin B3 | 0.507mg | 1.349mg |
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| Vitamin B5 | 0.667mg | 0.294mg |
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| Vitamin B6 | 0.184mg | 0.117mg |
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| Vitamin K | 15.5µg | 34.1µg |
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| Folate | 57µg | 33µg |
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| Trans Fat | 0g | 0.053g |
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| Choline | 44.3mg | 10.7mg |
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| Saturated Fat | 0.13g | 2.137g |
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| Monounsaturated Fat | 0.034g | 3g |
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| Polyunsaturated fat | 0.031g | 7.633g |
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| Tryptophan | 0.02mg | 0.07mg |
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| Threonine | 0.076mg | 0.15mg |
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| Isoleucine | 0.071mg | 0.214mg |
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| Leucine | 0.106mg | 0.35mg |
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| Lysine | 0.217mg | 0.151mg |
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| Methionine | 0.02mg | 0.081mg |
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| Phenylalanine | 0.065mg | 0.243mg |
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| Valine | 0.125mg | 0.216mg |
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| Histidine | 0.056mg | 0.109mg |
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| Fructose | 0.97g | 1.26g |
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| Omega-3 - ALA | 0.015g | 0.789g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.047g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.003g |
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| Omega-6 - Linoleic acid | 0.013g | 6.346g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
21%
Minerals Daily Need Coverage Score
13%
27%
Comparison summary
Which food is lower in glycemic index?
Onion rings is lower in glycemic index (difference - 0)
Which food is cheaper?
Onion rings is cheaper (difference - $0.4)
Which food is richer in minerals?
Onion rings is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 340mg)
Which food is lower in Saturated Fat?
Cauliflower is lower in Saturated Fat (difference - 2.007g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.