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  6. Onion rings vs. Cauliflower

Onion rings vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between Onion rings and Cauliflower

  • Onion rings has more Vitamin K, Vitamin B1, Iron, Selenium, and Manganese, while Cauliflower has more Vitamin C, Vitamin B5, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 52% higher.
  • Cauliflower contains 16 times less Saturated Fat than Onion rings. Onion rings contains 2.137g of Saturated Fat, while Cauliflower contains 0.13g.

The food types used in this comparison are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Cauliflower, raw.

Infographic

Onion rings vs Cauliflower 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.
Onion rings
Onion rings
8
:
2
Cauliflower
Cauliflower
Contains more Calcium +40.9%
Contains more Iron +197.6%
Contains more Magnesium +13.3%
Contains more Phosphorus +61.4%
Contains more Zinc +55.6%
Contains more Copper +87.2%
Contains more Manganese +124.5%
Contains more Selenium +833.3%
Contains more Potassium +143.1%
Contains less Sodium -91.9%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +40.9%
Contains more Iron +197.6%
Contains more Magnesium +13.3%
Contains more Phosphorus +61.4%
Contains more Zinc +55.6%
Contains more Copper +87.2%
Contains more Manganese +124.5%
Contains more Selenium +833.3%
Contains more Potassium +143.1%
Contains less Sodium -91.9%

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.
Onion rings
Onion rings
5
:
4
Cauliflower
Cauliflower
Contains more Vitamin E +475%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +166.1%
Contains more Vitamin K +120%
Contains more Vitamin C +2912.5%
Contains more Vitamin B5 +126.9%
Contains more Vitamin B6 +57.3%
Contains more Folate +72.7%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
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%
Contains more Vitamin E +475%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +166.1%
Contains more Vitamin K +120%
Contains more Vitamin C +2912.5%
Contains more Vitamin B5 +126.9%
Contains more Vitamin B6 +57.3%
Contains more Folate +72.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Cauliflower
Cauliflower
Contains more Protein +115.6%
Contains more Fats +5007.1%
Contains more Carbs +579.9%
Contains more Other +84.2%
Contains more Water +98.6%
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +115.6%
Contains more Fats +5007.1%
Contains more Carbs +579.9%
Contains more Other +84.2%
Contains more Water +98.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +8723.5%
Contains more Polyunsaturated fat +24522.6%
Contains less Saturated Fat -93.9%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +8723.5%
Contains more Polyunsaturated fat +24522.6%
Contains less Saturated Fat -93.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion rings
Onion rings
6
:
0
Cauliflower
Cauliflower
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +39.4%
Contains more Fructose +29.9%
Contains more Lactose +∞%
Contains more Maltose +∞%
Onion rings
83% 6% 4% 4% 2%
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
Cauliflower
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +39.4%
Contains more Fructose +29.9%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion rings Cauliflower Opinion
Net carbs 31.59g 2.97g Onion rings
Protein 4.14g 1.92g Onion rings
Fats 14.3g 0.28g Onion rings
Carbs 33.79g 4.97g Onion rings
Calories 276kcal 25kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g 0.97g Onion rings
Sugar 5.1g 1.91g Cauliflower
Fiber 2.2g 2g Onion rings
Calcium 31mg 22mg Onion rings
Iron 1.25mg 0.42mg Onion rings
Magnesium 17mg 15mg Onion rings
Phosphorus 71mg 44mg Onion rings
Potassium 123mg 299mg Cauliflower
Sodium 370mg 30mg Cauliflower
Zinc 0.42mg 0.27mg Onion rings
Copper 0.073mg 0.039mg Onion rings
Manganese 0.348mg 0.155mg Onion rings
Selenium 5.6µg 0.6µg Onion rings
Vitamin E 0.46mg 0.08mg Onion rings
Vitamin C 1.6mg 48.2mg Cauliflower
Vitamin B1 0.185mg 0.05mg Onion rings
Vitamin B2 0.116mg 0.06mg Onion rings
Vitamin B3 1.349mg 0.507mg Onion rings
Vitamin B5 0.294mg 0.667mg Cauliflower
Vitamin B6 0.117mg 0.184mg Cauliflower
Folate 33µg 57µg Cauliflower
Vitamin K 34.1µg 15.5µg Onion rings
Tryptophan 0.07mg 0.02mg Onion rings
Threonine 0.15mg 0.076mg Onion rings
Isoleucine 0.214mg 0.071mg Onion rings
Leucine 0.35mg 0.106mg Onion rings
Lysine 0.151mg 0.217mg Cauliflower
Methionine 0.081mg 0.02mg Onion rings
Phenylalanine 0.243mg 0.065mg Onion rings
Valine 0.216mg 0.125mg Onion rings
Histidine 0.109mg 0.056mg Onion rings
Trans Fat 0.053g 0g Cauliflower
Saturated Fat 2.137g 0.13g Cauliflower
Monounsaturated Fat 3g 0.034g Onion rings
Polyunsaturated fat 7.633g 0.031g Onion rings
Omega-6 - Eicosadienoic acid 0.003g 0g Onion rings
Omega-6 - Linoleic acid 6.346g 0.013g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g 0g Onion rings
Omega-3 - ALA 0.789g 0.015g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion rings Cauliflower
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
22%
Onion rings
30%
Cauliflower
Minerals Daily Need Coverage Score
27%
Onion rings
13%
Cauliflower

Comparison summary

Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 0)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.4)
Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 340mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 2.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.