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Welsh onion vs Cauliflower - In-Depth Nutrition Comparison

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How are Welsh onion and Cauliflower different?

  • Welsh onion is richer in Vitamin K, and Iron, while Cauliflower is higher in Vitamin C, Folate, Vitamin B5, Vitamin B6, and Choline.
  • Welsh onion covers your daily need of Vitamin K 148% more than Cauliflower.
  • Welsh onion contains 3 times more Iron than Cauliflower. Welsh onion contains 1.22mg of Iron, while Cauliflower contains 0.42mg.

Onions, welsh, raw and Cauliflower, raw types were used in this article.

Infographic

Welsh onion 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 +190.5%
Contains more Magnesium +53.3%
Contains more Copper +79.5%
Contains more Zinc +92.6%
Contains more Phosphorus +11.4%
Contains less Sodium -43.3%
Contains more Calcium +22.2%
Contains more Potassium +41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +190.5%
Contains more Magnesium +53.3%
Contains more Copper +79.5%
Contains more Zinc +92.6%
Contains more Phosphorus +11.4%
Contains less Sodium -43.3%
Contains more Calcium +22.2%
Contains more Potassium +41%

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 E +537.5%
Contains more Vitamin B2 +50%
Contains more Vitamin K +1147.7%
Contains more Vitamin C +78.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +294.7%
Contains more Vitamin B6 +155.6%
Contains more Folate +256.3%
Equal in Vitamin B1 - 0.05
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
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 E +537.5%
Contains more Vitamin B2 +50%
Contains more Vitamin K +1147.7%
Contains more Vitamin C +78.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +294.7%
Contains more Vitamin B6 +155.6%
Contains more Folate +256.3%
Equal in Vitamin B1 - 0.05

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
61
Welsh onion
30
Cauliflower
Mineral Summary Score
18
Welsh onion
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
11%
Welsh onion
12%
Cauliflower
Carbohydrates
7%
Welsh onion
5%
Cauliflower
Fats
2%
Welsh onion
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.
Welsh onion Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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?
Welsh onion
Welsh onion contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 39)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.27g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Welsh onion Cauliflower Opinion
Calories 34 25 Welsh onion
Protein 1.9 1.92 Cauliflower
Fats 0.4 0.28 Welsh onion
Vitamin C 27 48.2 Cauliflower
Carbs 6.5 4.97 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.42 Welsh onion
Calcium 18 22 Cauliflower
Potassium 212 299 Cauliflower
Magnesium 23 15 Welsh onion
Sugar 2.18 1.91 Cauliflower
Fiber 2.4 2 Welsh onion
Copper 0.07 0.039 Welsh onion
Zinc 0.52 0.27 Welsh onion
Starch
Phosphorus 49 44 Welsh onion
Sodium 17 30 Welsh onion
Vitamin A 1160 0 Welsh onion
Vitamin E 0.51 0.08 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.09 0.06 Welsh onion
Vitamin B3 0.4 0.507 Cauliflower
Vitamin B5 0.169 0.667 Cauliflower
Vitamin B6 0.072 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 193.4 15.5 Welsh onion
Folate 16 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.067 0.13 Welsh onion
Monounsaturated Fat 0.056 0.034 Welsh onion
Polyunsaturated fat 0.156 0.031 Welsh onion
Tryptophan 0.021 0.02 Welsh onion
Threonine 0.074 0.076 Cauliflower
Isoleucine 0.081 0.071 Welsh onion
Leucine 0.113 0.106 Welsh onion
Lysine 0.095 0.217 Cauliflower
Methionine 0.021 0.02 Welsh onion
Phenylalanine 0.061 0.065 Cauliflower
Valine 0.084 0.125 Cauliflower
Histidine 0.033 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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.