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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
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%

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 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%
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

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

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
Starch g g
Fructose g 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
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg 0.08mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.13g Welsh onion
Monounsaturated Fat 0.056g 0.034g Welsh onion
Polyunsaturated fat 0.156g 0.031g Welsh onion

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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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

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

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.