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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
:
0
Cauliflower
Cauliflower
Contains more Calcium +68.2%
Contains more Iron +185.7%
Contains more Magnesium +40%
Contains more Phosphorus +36.4%
Contains more Potassium +11.7%
Contains less Sodium -60%
Contains more Zinc +48.1%
Contains more Copper +125.6%
Contains more Manganese +88.4%
Contains more Selenium +100%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +68.2%
Contains more Iron +185.7%
Contains more Magnesium +40%
Contains more Phosphorus +36.4%
Contains more Potassium +11.7%
Contains less Sodium -60%
Contains more Zinc +48.1%
Contains more Copper +125.6%
Contains more Manganese +88.4%
Contains more Selenium +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.
Shallot
Shallot
3
:
7
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +87.5%
Contains more Vitamin E +100%
Contains more Vitamin C +502.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +130%
Contains more Folate +67.6%
Contains more Vitamin K +1837.5%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +87.5%
Contains more Vitamin E +100%
Contains more Vitamin C +502.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +130%
Contains more Folate +67.6%
Contains more Vitamin K +1837.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shallot
Shallot
3
:
2
Cauliflower
Cauliflower
Contains more Protein +30.2%
Contains more Carbs +238%
Contains more Fats +180%
Contains more Water +15.4%
Equal in Other - 0.76
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +30.2%
Contains more Carbs +238%
Contains more Fats +180%
Contains more Water +15.4%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shallot
Shallot
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +25.8%
Contains more Monounsaturated Fat +142.9%
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +25.8%
Contains more Monounsaturated 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.
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

All nutrients comparison - raw data values

Nutrient Shallot Cauliflower Opinion
Net carbs 13.6g 2.97g Shallot
Protein 2.5g 1.92g Shallot
Fats 0.1g 0.28g Cauliflower
Carbs 16.8g 4.97g Shallot
Calories 72kcal 25kcal Shallot
Fructose 0.97g Cauliflower
Sugar 7.87g 1.91g Cauliflower
Fiber 3.2g 2g Shallot
Calcium 37mg 22mg Shallot
Iron 1.2mg 0.42mg Shallot
Magnesium 21mg 15mg Shallot
Phosphorus 60mg 44mg Shallot
Potassium 334mg 299mg Shallot
Sodium 12mg 30mg Shallot
Zinc 0.4mg 0.27mg Shallot
Copper 0.088mg 0.039mg Shallot
Manganese 0.292mg 0.155mg Shallot
Selenium 1.2µg 0.6µg Shallot
Vitamin A 4IU 0IU Shallot
Vitamin E 0.04mg 0.08mg Cauliflower
Vitamin C 8mg 48.2mg Cauliflower
Vitamin B1 0.06mg 0.05mg Shallot
Vitamin B2 0.02mg 0.06mg Cauliflower
Vitamin B3 0.2mg 0.507mg Cauliflower
Vitamin B5 0.29mg 0.667mg Cauliflower
Vitamin B6 0.345mg 0.184mg Shallot
Folate 34µg 57µg Cauliflower
Vitamin K 0.8µg 15.5µg Cauliflower
Tryptophan 0.028mg 0.02mg Shallot
Threonine 0.098mg 0.076mg Shallot
Isoleucine 0.106mg 0.071mg Shallot
Leucine 0.149mg 0.106mg Shallot
Lysine 0.125mg 0.217mg Cauliflower
Methionine 0.027mg 0.02mg Shallot
Phenylalanine 0.081mg 0.065mg Shallot
Valine 0.11mg 0.125mg Cauliflower
Histidine 0.043mg 0.056mg Cauliflower
Saturated Fat 0.017g 0.13g Shallot
Monounsaturated Fat 0.014g 0.034g Cauliflower
Polyunsaturated fat 0.039g 0.031g Shallot
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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
15%
Shallot
30%
Cauliflower
Minerals Daily Need Coverage Score
21%
Shallot
13%
Cauliflower

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)

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.