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Cauliflower vs. Sweet onion — In-Depth Nutrition Comparison

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How are Cauliflower and Sweet onion different?

  • Cauliflower has more Vitamin C, Vitamin K, Vitamin B5, Folate, Choline, and Potassium than Sweet onion.
  • Daily need coverage for Vitamin C from Cauliflower is 48% higher.
  • Cauliflower contains 52 times more Vitamin K than Sweet onion. While Cauliflower contains 15.5µg of Vitamin K, Sweet onion contains only 0.3µg.
  • Cauliflower has less Sugar.

Cauliflower, raw and Onions, sweet, raw are the varieties used in this article.

Infographic

Cauliflower vs Sweet 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.
Contains more Iron +61.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +63%
Contains more Potassium +151.3%
Contains more Zinc +107.7%
Contains more Manganese +103.9%
Contains more Selenium +20%
Contains less Sodium -73.3%
Contains more Copper +43.6%
Equal in Calcium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Iron +61.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +63%
Contains more Potassium +151.3%
Contains more Zinc +107.7%
Contains more Manganese +103.9%
Contains more Selenium +20%
Contains less Sodium -73.3%
Contains more Copper +43.6%
Equal in Calcium - 20

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 E +300%
Contains more Vitamin C +904.2%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +281.2%
Contains more Vitamin B5 +580.6%
Contains more Vitamin B6 +41.5%
Contains more Folate +147.8%
Contains more Vitamin K +5066.7%
Contains more Vitamin A +∞%
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%
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin E +300%
Contains more Vitamin C +904.2%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +281.2%
Contains more Vitamin B5 +580.6%
Contains more Vitamin B6 +41.5%
Contains more Folate +147.8%
Contains more Vitamin K +5066.7%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +140%
Contains more Fats +250%
Contains more Other +130.3%
Contains more Carbs +51.9%
Equal in Water - 91.24
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +140%
Contains more Fats +250%
Contains more Other +130.3%
Contains more Carbs +51.9%
Equal in Water - 91.24

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +140.4%
Contains more Fructose +108.2%
Contains more Lactose +∞%
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
14% 45% 40%
Starch: 0 g
Sucrose: 0.72 g
Glucose: 2.26 g
Fructose: 2.02 g
Lactose: 0.02 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +140.4%
Contains more Fructose +108.2%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Sweet onion Opinion
Net carbs 2.97g 6.65g Sweet onion
Protein 1.92g 0.8g Cauliflower
Fats 0.28g 0.08g Cauliflower
Carbs 4.97g 7.55g Sweet onion
Calories 25kcal 32kcal Sweet onion
Fructose 0.97g 2.02g Sweet onion
Sugar 1.91g 5.02g Cauliflower
Fiber 2g 0.9g Cauliflower
Calcium 22mg 20mg Cauliflower
Iron 0.42mg 0.26mg Cauliflower
Magnesium 15mg 9mg Cauliflower
Phosphorus 44mg 27mg Cauliflower
Potassium 299mg 119mg Cauliflower
Sodium 30mg 8mg Sweet onion
Zinc 0.27mg 0.13mg Cauliflower
Copper 0.039mg 0.056mg Sweet onion
Manganese 0.155mg 0.076mg Cauliflower
Selenium 0.6µg 0.5µg Cauliflower
Vitamin A 0IU 1IU Sweet onion
Vitamin E 0.08mg 0.02mg Cauliflower
Vitamin C 48.2mg 4.8mg Cauliflower
Vitamin B1 0.05mg 0.041mg Cauliflower
Vitamin B2 0.06mg 0.02mg Cauliflower
Vitamin B3 0.507mg 0.133mg Cauliflower
Vitamin B5 0.667mg 0.098mg Cauliflower
Vitamin B6 0.184mg 0.13mg Cauliflower
Folate 57µg 23µg Cauliflower
Vitamin K 15.5µg 0.3µg Cauliflower
Tryptophan 0.02mg 0.009mg Cauliflower
Threonine 0.076mg 0.018mg Cauliflower
Isoleucine 0.071mg 0.014mg Cauliflower
Leucine 0.106mg 0.025mg Cauliflower
Lysine 0.217mg 0.033mg Cauliflower
Methionine 0.02mg 0.009mg Cauliflower
Phenylalanine 0.065mg 0.024mg Cauliflower
Valine 0.125mg 0.02mg Cauliflower
Histidine 0.056mg 0.011mg Cauliflower
Saturated Fat 0.13g Sweet onion
Monounsaturated Fat 0.034g Cauliflower
Polyunsaturated fat 0.031g Cauliflower
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 Sweet onion
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
7%
Sweet onion
Minerals Daily Need Coverage Score
13%
Cauliflower
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 0)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 3.11g)
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)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.