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  6. Shallot vs. Cauliflower

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
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.
Shallot
Shallot
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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%
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.
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Cauliflower 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
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 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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
67% 17% 16%
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%

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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. 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.