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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, 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
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.
Welsh onion
Welsh onion
6
:
3
Cauliflower
Cauliflower
Contains more Iron +190.5%
Contains more Magnesium +53.3%
Contains more Phosphorus +11.4%
Contains less Sodium -43.3%
Contains more Zinc +92.6%
Contains more Copper +79.5%
Contains more Calcium +22.2%
Contains more Potassium +41%
Contains more Manganese +13.1%
Equal in Selenium - 0.6
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +190.5%
Contains more Magnesium +53.3%
Contains more Phosphorus +11.4%
Contains less Sodium -43.3%
Contains more Zinc +92.6%
Contains more Copper +79.5%
Contains more Calcium +22.2%
Contains more Potassium +41%
Contains more Manganese +13.1%
Equal in Selenium - 0.6

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.
Welsh onion
Welsh onion
4
:
5
Cauliflower
Cauliflower
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
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Cauliflower
Cauliflower
Contains more Fats +42.9%
Contains more Carbs +30.8%
Equal in Protein - 1.92
Equal in Water - 92.07
Equal in Other - 0.76
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 Fats +42.9%
Contains more Carbs +30.8%
Equal in Protein - 1.92
Equal in Water - 92.07
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
0
Cauliflower
Cauliflower
Contains less Saturated Fat -48.5%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +403.2%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -48.5%
Contains more Monounsaturated Fat +64.7%
Contains more Polyunsaturated fat +403.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Welsh onion Cauliflower Opinion
Net carbs 4.1g 2.97g Welsh onion
Protein 1.9g 1.92g Cauliflower
Fats 0.4g 0.28g Welsh onion
Carbs 6.5g 4.97g Welsh onion
Calories 34kcal 25kcal Welsh onion
Fructose 0.97g Cauliflower
Sugar 2.18g 1.91g Cauliflower
Fiber 2.4g 2g Welsh onion
Calcium 18mg 22mg Cauliflower
Iron 1.22mg 0.42mg Welsh onion
Magnesium 23mg 15mg Welsh onion
Phosphorus 49mg 44mg Welsh onion
Potassium 212mg 299mg Cauliflower
Sodium 17mg 30mg Welsh onion
Zinc 0.52mg 0.27mg Welsh onion
Copper 0.07mg 0.039mg Welsh onion
Manganese 0.137mg 0.155mg Cauliflower
Selenium 0.6µg 0.6µg
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg 0.08mg Welsh onion
Vitamin C 27mg 48.2mg Cauliflower
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.09mg 0.06mg Welsh onion
Vitamin B3 0.4mg 0.507mg Cauliflower
Vitamin B5 0.169mg 0.667mg Cauliflower
Vitamin B6 0.072mg 0.184mg Cauliflower
Folate 16µg 57µg Cauliflower
Vitamin K 193.4µg 15.5µg Welsh onion
Tryptophan 0.021mg 0.02mg Welsh onion
Threonine 0.074mg 0.076mg Cauliflower
Isoleucine 0.081mg 0.071mg Welsh onion
Leucine 0.113mg 0.106mg Welsh onion
Lysine 0.095mg 0.217mg Cauliflower
Methionine 0.021mg 0.02mg Welsh onion
Phenylalanine 0.061mg 0.065mg Cauliflower
Valine 0.084mg 0.125mg Cauliflower
Histidine 0.033mg 0.056mg Cauliflower
Saturated Fat 0.067g 0.13g Welsh onion
Monounsaturated Fat 0.056g 0.034g Welsh onion
Polyunsaturated fat 0.156g 0.031g Welsh onion
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
Welsh onion 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
61%
Welsh onion
30%
Cauliflower
Minerals Daily Need Coverage Score
17%
Welsh onion
13%
Cauliflower

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.

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.