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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

Shallot vs Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +185.7%
Contains more Calcium +68.2%
Contains more Potassium +11.7%
Contains more Magnesium +40%
Contains more Copper +125.6%
Contains more Zinc +48.1%
Contains more Phosphorus +36.4%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +185.7%
Contains more Calcium +68.2%
Contains more Potassium +11.7%
Contains more Magnesium +40%
Contains more Copper +125.6%
Contains more Zinc +48.1%
Contains more Phosphorus +36.4%
Contains less Sodium -60%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +87.5%
Contains more Vitamin C +502.5%
Contains more Vitamin E +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +130%
Contains more Vitamin K +1837.5%
Contains more Folate +67.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +87.5%
Contains more Vitamin C +502.5%
Contains more Vitamin E +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +130%
Contains more Vitamin K +1837.5%
Contains more Folate +67.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Shallot
30
Cauliflower
Mineral Summary Score
21
Shallot
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Shallot
12%
Cauliflower
Carbohydrates
17%
Shallot
5%
Cauliflower
Fats
0%
Shallot
1%
Cauliflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Shallot Cauliflower
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Shallot Cauliflower Opinion
Calories 72 25 Shallot
Protein 2.5 1.92 Shallot
Fats 0.1 0.28 Cauliflower
Vitamin C 8 48.2 Cauliflower
Net carbs 13.600000381469727 2.9700000286102295 Shallot
Carbs 16.8 4.97 Shallot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.42 Shallot
Calcium 37 22 Shallot
Potassium 334 299 Shallot
Magnesium 21 15 Shallot
Sugar 7.87 1.91 Cauliflower
Fiber 3.2 2 Shallot
Copper 0.088 0.039 Shallot
Zinc 0.4 0.27 Shallot
Starch
Phosphorus 60 44 Shallot
Sodium 12 30 Shallot
Vitamin A 4 0 Shallot
Vitamin E 0.04 0.08 Cauliflower
Vitamin D 0 0
Vitamin B1 0.06 0.05 Shallot
Vitamin B2 0.02 0.06 Cauliflower
Vitamin B3 0.2 0.507 Cauliflower
Vitamin B5 0.29 0.667 Cauliflower
Vitamin B6 0.345 0.184 Shallot
Vitamin B12 0 0
Vitamin K 0.8 15.5 Cauliflower
Folate 34 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.017 0.13 Shallot
Monounsaturated Fat 0.014 0.034 Cauliflower
Polyunsaturated fat 0.039 0.031 Shallot
Tryptophan 0.028 0.02 Shallot
Threonine 0.098 0.076 Shallot
Isoleucine 0.106 0.071 Shallot
Leucine 0.149 0.106 Shallot
Lysine 0.125 0.217 Cauliflower
Methionine 0.027 0.02 Shallot
Phenylalanine 0.081 0.065 Shallot
Valine 0.11 0.125 Cauliflower
Histidine 0.043 0.056 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.