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  6. Cauliflower vs. Shallot

Cauliflower vs. Shallot — In-Depth Nutrition Comparison

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Important differences between Cauliflower and Shallot

  • Cauliflower has more Vitamin C, Vitamin K, Vitamin B5, Choline, and Folate, however, Shallot has more Vitamin B6, Iron, Manganese, and Copper.
  • Cauliflower's daily need coverage for Vitamin C is 45% more.
  • Cauliflower has 19 times more Vitamin K than Shallot. Cauliflower has 15.5µg of Vitamin K, while Shallot has 0.8µg.

The food varieties used in the comparison are Cauliflower, raw and Shallots, raw.

Infographic

Cauliflower vs Shallot 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
0
:
10
Shallot
Shallot
Contains more Calcium +68.2%
Contains more Iron +185.7%
Contains more Magnesium +40%
Contains more Phosphorus +36.4%
Contains more Potassium +11.7%
Contains less Sodium -60%
Contains more Zinc +48.1%
Contains more Copper +125.6%
Contains more Manganese +88.4%
Contains more Selenium +100%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +68.2%
Contains more Iron +185.7%
Contains more Magnesium +40%
Contains more Phosphorus +36.4%
Contains more Potassium +11.7%
Contains less Sodium -60%
Contains more Zinc +48.1%
Contains more Copper +125.6%
Contains more Manganese +88.4%
Contains more Selenium +100%

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
7
:
3
Shallot
Shallot
Contains more Vitamin E +100%
Contains more Vitamin C +502.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +130%
Contains more Folate +67.6%
Contains more Vitamin K +1837.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +87.5%
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%
Shallot
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin E +100%
Contains more Vitamin C +502.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +130%
Contains more Folate +67.6%
Contains more Vitamin K +1837.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Shallot
Shallot
Contains more Fats +180%
Contains more Water +15.4%
Contains more Protein +30.2%
Contains more Carbs +238%
Equal in Other - 0.8
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +180%
Contains more Water +15.4%
Contains more Protein +30.2%
Contains more Carbs +238%
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Shallot
Shallot
Contains more Monounsaturated Fat +142.9%
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +25.8%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +142.9%
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +25.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Shallot Opinion
Net carbs 2.97g 13.6g Shallot
Protein 1.92g 2.5g Shallot
Fats 0.28g 0.1g Cauliflower
Carbs 4.97g 16.8g Shallot
Calories 25kcal 72kcal Shallot
Fructose 0.97g Cauliflower
Sugar 1.91g 7.87g Cauliflower
Fiber 2g 3.2g Shallot
Calcium 22mg 37mg Shallot
Iron 0.42mg 1.2mg Shallot
Magnesium 15mg 21mg Shallot
Phosphorus 44mg 60mg Shallot
Potassium 299mg 334mg Shallot
Sodium 30mg 12mg Shallot
Zinc 0.27mg 0.4mg Shallot
Copper 0.039mg 0.088mg Shallot
Manganese 0.155mg 0.292mg Shallot
Selenium 0.6µg 1.2µg Shallot
Vitamin A 0IU 4IU Shallot
Vitamin E 0.08mg 0.04mg Cauliflower
Vitamin C 48.2mg 8mg Cauliflower
Vitamin B1 0.05mg 0.06mg Shallot
Vitamin B2 0.06mg 0.02mg Cauliflower
Vitamin B3 0.507mg 0.2mg Cauliflower
Vitamin B5 0.667mg 0.29mg Cauliflower
Vitamin B6 0.184mg 0.345mg Shallot
Folate 57µg 34µg Cauliflower
Vitamin K 15.5µg 0.8µg Cauliflower
Tryptophan 0.02mg 0.028mg Shallot
Threonine 0.076mg 0.098mg Shallot
Isoleucine 0.071mg 0.106mg Shallot
Leucine 0.106mg 0.149mg Shallot
Lysine 0.217mg 0.125mg Cauliflower
Methionine 0.02mg 0.027mg Shallot
Phenylalanine 0.065mg 0.081mg Shallot
Valine 0.125mg 0.11mg Cauliflower
Histidine 0.056mg 0.043mg Cauliflower
Saturated Fat 0.13g 0.017g Shallot
Monounsaturated Fat 0.034g 0.014g Cauliflower
Polyunsaturated fat 0.031g 0.039g Shallot
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 Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
13%
Cauliflower
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 30)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.1)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 5.96g)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.