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  6. Cauliflower vs. Welsh onion

Cauliflower vs. Welsh onion — In-Depth Nutrition Comparison

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How are cauliflower and welsh onion different?

  • Cauliflower is richer in vitamin C, folate, vitamin B5, vitamin B6, and choline, while welsh onion is higher in vitamin K, vitamin A, and iron.
  • Welsh onion covers your daily need for vitamin K, 148% more than cauliflower.
  • Cauliflower contains 8 times more choline than welsh onion. Cauliflower contains 44.3mg of choline, while welsh onion contains 5.3mg.

Cauliflower, raw and Onions, welsh, raw types were used in this article.

Infographic

Cauliflower vs Welsh onion 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +41%
Contains more ManganeseManganese +13.1%
Contains more MagnesiumMagnesium +53.3%
Contains more IronIron +190.5%
Contains more CopperCopper +79.5%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -43.3%
~equal in Selenium ~0.6µg

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%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin CVitamin C +78.5%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more FolateFolate +256.3%
Contains more CholineCholine +735.8%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +1147.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Welsh onion DV% diff.
Vitamin K 15.5µg 193.4µg 148%
Vitamin C 48.2mg 27mg 24%
Folate 57µg 16µg 10%
Iron 0.42mg 1.22mg 10%
Vitamin B5 0.667mg 0.169mg 10%
Vitamin B6 0.184mg 0.072mg 9%
Choline 44.3mg 5.3mg 7%
Copper 0.039mg 0.07mg 3%
Vitamin E 0.08mg 0.51mg 3%
Potassium 299mg 212mg 3%
Zinc 0.27mg 0.52mg 2%
Vitamin B2 0.06mg 0.09mg 2%
Fiber 2g 2.4g 2%
Magnesium 15mg 23mg 2%
Phosphorus 44mg 49mg 1%
Sodium 30mg 17mg 1%
Carbs 4.97g 6.5g 1%
Manganese 0.155mg 0.137mg 1%
Polyunsaturated fat 0.031g 0.156g 1%
Fructose 0.97g 1%
Vitamin B3 0.507mg 0.4mg 1%
Calories 25kcal 34kcal 0%
Protein 1.92g 1.9g 0%
Fats 0.28g 0.4g 0%
Net carbs 2.97g 4.1g N/A
Calcium 22mg 18mg 0%
Sugar 1.91g 2.18g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.13g 0.067g 0%
Monounsaturated fat 0.034g 0.056g 0%
Tryptophan 0.02mg 0.021mg 0%
Threonine 0.076mg 0.074mg 0%
Isoleucine 0.071mg 0.081mg 0%
Leucine 0.106mg 0.113mg 0%
Lysine 0.217mg 0.095mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.065mg 0.061mg 0%
Valine 0.125mg 0.084mg 0%
Histidine 0.056mg 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more FatsFats +42.9%
Contains more CarbsCarbs +30.8%
~equal in Protein ~1.9g
~equal in Water ~90.5g
~equal in Other ~0.7g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Mono. FatMonounsaturated fat +64.7%
Contains more Poly. FatPolyunsaturated fat +403.2%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.