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  6. Cauliflower vs. Scallion

Cauliflower vs. Scallion — In-Depth Nutrition Comparison

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What are the main differences between Cauliflower and Scallion?

  • Cauliflower is richer in Vitamin C, Vitamin B5, Vitamin B6, and Choline, yet Scallion is richer in Vitamin K, Iron, and Vitamin A RAE.
  • Scallion's daily need coverage for Vitamin K is 160% higher.
  • Cauliflower has 9 times more Vitamin B5 than Scallion. Cauliflower has 0.667mg of Vitamin B5, while Scallion has 0.075mg.

We used Cauliflower, raw and Onions, spring or scallions (includes tops and bulb), raw types in this comparison.

Infographic

Cauliflower vs Scallion 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.
Cauliflower
Cauliflower
2
:
7
Scallion
Scallion
Contains more Phosphorus +18.9%
Contains more Calcium +227.3%
Contains more Iron +252.4%
Contains more Magnesium +33.3%
Contains less Sodium -46.7%
Contains more Zinc +44.4%
Contains more Copper +112.8%
Equal in Potassium - 276
Equal in Manganese - 0.16
Equal in Selenium - 0.6
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Phosphorus +18.9%
Contains more Calcium +227.3%
Contains more Iron +252.4%
Contains more Magnesium +33.3%
Contains less Sodium -46.7%
Contains more Zinc +44.4%
Contains more Copper +112.8%
Equal in Potassium - 276
Equal in Manganese - 0.16
Equal in Selenium - 0.6

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.
Cauliflower
Cauliflower
3
:
7
Scallion
Scallion
Contains more Vitamin C +156.4%
Contains more Vitamin B5 +789.3%
Contains more Vitamin B6 +201.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +587.5%
Contains more Vitamin B2 +33.3%
Contains more Folate +12.3%
Contains more Vitamin K +1235.5%
Equal in Vitamin B1 - 0.055
Equal in Vitamin B3 - 0.525
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%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin C +156.4%
Contains more Vitamin B5 +789.3%
Contains more Vitamin B6 +201.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +587.5%
Contains more Vitamin B2 +33.3%
Contains more Folate +12.3%
Contains more Vitamin K +1235.5%
Equal in Vitamin B1 - 0.055
Equal in Vitamin B3 - 0.525

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Scallion
Scallion
Contains more Fats +47.4%
Contains more Carbs +47.7%
Equal in Protein - 1.83
Equal in Water - 89.83
Equal in Other - 0.81
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Fats +47.4%
Contains more Carbs +47.7%
Equal in Protein - 1.83
Equal in Water - 89.83
Equal in Other - 0.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Scallion
Scallion
Contains more Monounsaturated Fat +25.9%
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +138.7%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +25.9%
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +138.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Scallion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Scallion Opinion
Net carbs 2.97g 4.74g Scallion
Protein 1.92g 1.83g Cauliflower
Fats 0.28g 0.19g Cauliflower
Carbs 4.97g 7.34g Scallion
Calories 25kcal 32kcal Scallion
Fructose 0.97g Cauliflower
Sugar 1.91g 2.33g Cauliflower
Fiber 2g 2.6g Scallion
Calcium 22mg 72mg Scallion
Iron 0.42mg 1.48mg Scallion
Magnesium 15mg 20mg Scallion
Phosphorus 44mg 37mg Cauliflower
Potassium 299mg 276mg Cauliflower
Sodium 30mg 16mg Scallion
Zinc 0.27mg 0.39mg Scallion
Copper 0.039mg 0.083mg Scallion
Manganese 0.155mg 0.16mg Scallion
Selenium 0.6µg 0.6µg
Vitamin A 0IU 997IU Scallion
Vitamin A RAE 0µg 50µg Scallion
Vitamin E 0.08mg 0.55mg Scallion
Vitamin C 48.2mg 18.8mg Cauliflower
Vitamin B1 0.05mg 0.055mg Scallion
Vitamin B2 0.06mg 0.08mg Scallion
Vitamin B3 0.507mg 0.525mg Scallion
Vitamin B5 0.667mg 0.075mg Cauliflower
Vitamin B6 0.184mg 0.061mg Cauliflower
Folate 57µg 64µg Scallion
Vitamin K 15.5µg 207µg Scallion
Tryptophan 0.02mg 0.02mg
Threonine 0.076mg 0.072mg Cauliflower
Isoleucine 0.071mg 0.077mg Scallion
Leucine 0.106mg 0.109mg Scallion
Lysine 0.217mg 0.091mg Cauliflower
Methionine 0.02mg 0.02mg
Phenylalanine 0.065mg 0.059mg Cauliflower
Valine 0.125mg 0.081mg Cauliflower
Histidine 0.056mg 0.032mg Cauliflower
Saturated Fat 0.13g 0.032g Scallion
Monounsaturated Fat 0.034g 0.027g Cauliflower
Polyunsaturated fat 0.031g 0.074g Scallion
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
Cauliflower Scallion
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
30%
Cauliflower
63%
Scallion
Minerals Daily Need Coverage Score
13%
Cauliflower
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 32)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.2)
Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.42g)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.