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  6. Welsh onion vs. Cauliflower

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, vitamin A, and iron, while cauliflower is higher in vitamin C, folate, vitamin B5, vitamin B6, and choline.
  • Welsh onion covers your daily need for vitamin K, 148% more than cauliflower.

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

Infographic

Welsh onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +53.3%
Contains more IronIron +190.5%
Contains more CopperCopper +79.5%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -43.3%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +41%
Contains more ManganeseManganese +13.1%
~equal in Selenium ~0.6µg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 EVitamin E +537.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +1147.7%
Contains more Vitamin CVitamin C +78.5%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more FolateFolate +256.3%
Contains more CholineCholine +735.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Cauliflower DV% diff.
Vitamin K 193.4µg 15.5µg 148%
Vitamin C 27mg 48.2mg 24%
Folate 16µg 57µg 10%
Iron 1.22mg 0.42mg 10%
Vitamin B5 0.169mg 0.667mg 10%
Vitamin B6 0.072mg 0.184mg 9%
Choline 5.3mg 44.3mg 7%
Copper 0.07mg 0.039mg 3%
Vitamin E 0.51mg 0.08mg 3%
Potassium 212mg 299mg 3%
Zinc 0.52mg 0.27mg 2%
Vitamin B2 0.09mg 0.06mg 2%
Fiber 2.4g 2g 2%
Magnesium 23mg 15mg 2%
Phosphorus 49mg 44mg 1%
Sodium 17mg 30mg 1%
Carbs 6.5g 4.97g 1%
Manganese 0.137mg 0.155mg 1%
Polyunsaturated fat 0.156g 0.031g 1%
Fructose 0.97g 1%
Vitamin B3 0.4mg 0.507mg 1%
Calories 34kcal 25kcal 0%
Protein 1.9g 1.92g 0%
Fats 0.4g 0.28g 0%
Net carbs 4.1g 2.97g N/A
Calcium 18mg 22mg 0%
Sugar 2.18g 1.91g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.067g 0.13g 0%
Monounsaturated fat 0.056g 0.034g 0%
Tryptophan 0.021mg 0.02mg 0%
Threonine 0.074mg 0.076mg 0%
Isoleucine 0.081mg 0.071mg 0%
Leucine 0.113mg 0.106mg 0%
Lysine 0.095mg 0.217mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.061mg 0.065mg 0%
Valine 0.084mg 0.125mg 0%
Histidine 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 FatsFats +42.9%
Contains more CarbsCarbs +30.8%
~equal in Protein ~1.92g
~equal in Water ~92.07g
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -48.5%
Contains more Mono. FatMonounsaturated fat +64.7%
Contains more Poly. FatPolyunsaturated fat +403.2%

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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. 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.