Shallot vs. Cauliflower — In-Depth Nutrition Comparison
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Important differences between shallot and cauliflower
- Shallot has more vitamin B6, iron, manganese, and copper; however, cauliflower has more vitamin C, vitamin K, vitamin B5, choline, and folate.
- Cauliflower's daily need coverage for vitamin C is 45% more.
- Shallot has 3 times more iron than cauliflower. Shallot has 1.2mg of iron, while cauliflower has 0.42mg.
The food varieties used in the comparison are Shallots, raw and Cauliflower, raw.
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 MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +68.2% |
| Contains more PotassiumPotassium | +11.7% |
| Contains more IronIron | +185.7% |
| Contains more CopperCopper | +125.6% |
| Contains more ZincZinc | +48.1% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +88.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B6Vitamin B6 | +87.5% |
| Contains more Vitamin CVitamin C | +502.5% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +153.5% |
| Contains more Vitamin B5Vitamin B5 | +130% |
| Contains more Vitamin KVitamin K | +1837.5% |
| Contains more FolateFolate | +67.6% |
| Contains more CholineCholine | +292% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.1 g
Carbs:
16.8 g
Water:
79.8 g
Other:
0.8 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +30.2% |
| Contains more CarbsCarbs | +238% |
| Contains more FatsFats | +180% |
| Contains more WaterWater | +15.4% |
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.014 g
Polyunsaturated fat:
Poly. Fat
0.039 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated fat | -86.9% |
| Contains more Poly. FatPolyunsaturated fat | +25.8% |
| Contains more Mono. FatMonounsaturated fat | +142.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 8mg | 48.2mg | 45% |
| Vitamin K | 0.8µg | 15.5µg | 12% |
| Vitamin B6 | 0.345mg | 0.184mg | 12% |
| Iron | 1.2mg | 0.42mg | 10% |
| Vitamin B5 | 0.29mg | 0.667mg | 8% |
| Manganese | 0.292mg | 0.155mg | 6% |
| Choline | 11.3mg | 44.3mg | 6% |
| Folate | 34µg | 57µg | 6% |
| Fiber | 3.2g | 2g | 5% |
| Copper | 0.088mg | 0.039mg | 5% |
| Carbs | 16.8g | 4.97g | 4% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Calories | 72kcal | 25kcal | 2% |
| Vitamin B3 | 0.2mg | 0.507mg | 2% |
| Phosphorus | 60mg | 44mg | 2% |
| Calcium | 37mg | 22mg | 2% |
| Fructose | 0.97g | 1% | |
| Zinc | 0.4mg | 0.27mg | 1% |
| Selenium | 1.2µg | 0.6µg | 1% |
| Vitamin B1 | 0.06mg | 0.05mg | 1% |
| Protein | 2.5g | 1.92g | 1% |
| Potassium | 334mg | 299mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Saturated fat | 0.017g | 0.13g | 1% |
| Sodium | 12mg | 30mg | 1% |
| Fats | 0.1g | 0.28g | 0% |
| Net carbs | 13.6g | 2.97g | N/A |
| Sugar | 7.87g | 1.91g | N/A |
| Vitamin E | 0.04mg | 0.08mg | 0% |
| Monounsaturated fat | 0.014g | 0.034g | 0% |
| Polyunsaturated fat | 0.039g | 0.031g | 0% |
| Tryptophan | 0.028mg | 0.02mg | 0% |
| Threonine | 0.098mg | 0.076mg | 0% |
| Isoleucine | 0.106mg | 0.071mg | 0% |
| Leucine | 0.149mg | 0.106mg | 0% |
| Lysine | 0.125mg | 0.217mg | 0% |
| Methionine | 0.027mg | 0.02mg | 0% |
| Phenylalanine | 0.081mg | 0.065mg | 0% |
| Valine | 0.11mg | 0.125mg | 0% |
| Histidine | 0.043mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
30%
Minerals Daily Need Coverage Score
21%
13%
Comparison summary
Which food contains less Sodium?
Shallot contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Shallot is lower in Saturated fat (difference - 0.113g)
Which food is lower in glycemic index?
Shallot is lower in glycemic index (difference - 30)
Which food is cheaper?
Shallot is cheaper (difference - $0.1)
Which food is richer in minerals?
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 5.96g)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)