Cauliflower vs. Onion

Nutrition comparison of Cauliflower and Onion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cauliflower versus onion (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cauliflower and onion:

  • Cauliflower has more riboflavin, niacin, pantothenic acid and folate.
  • Cauliflower is a great source of potassium.
  • Cauliflower is an excellent source of Vitamin C.
Detailed nutritional comparison of cauliflower and onion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cauliflower src
Image of Onion src

Calories and Carbs

calories

Cauliflower and onion contain similar amounts of calories - cauliflower has 25 calories per 100 grams and onion has 40 calories.

For macronutrient ratios, cauliflower is heavier in protein, much lighter in carbs and heavier in fat compared to onion per calorie. Cauliflower has a macronutrient ratio of 25:66:9 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cauliflower Onion
Protein 25% 10%
Carbohydrates 66% 88%
Fat 9% 2%
Alcohol ~ ~

carbohydrates

Cauliflower and onion contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and onion has 9.3g of carbohydrates.

dietary fiber

Cauliflower and onion contain similar amounts of dietary fiber - cauliflower has 2g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.

sugar

Cauliflower and onion contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and onion has 4.2g of sugar.

Protein

protein

Cauliflower and onion contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and onion has 1.1g of protein.

Fat

saturated fat

Both cauliflower and onion are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and onion has 0.04g of saturated fat.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has 551% more Vitamin C than onion - cauliflower has 48.2mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.

Vitamin A

Onion and cauliflower contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cauliflower and onion contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.

Vitamin K

Cauliflower and onion contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.

The B Vitamins

Cauliflower has more riboflavin, niacin, pantothenic acid and folate. Both cauliflower and onion contain significant amounts of thiamin and Vitamin B6.

Cauliflower Onion
Thiamin 0.05 MG 0.046 MG
Riboflavin 0.06 MG 0.027 MG
Niacin 0.507 MG 0.116 MG
Pantothenic acid 0.667 MG 0.123 MG
Vitamin B6 0.184 MG 0.12 MG
Folate 57 UG 19 UG

Minerals

calcium

Cauliflower and onion contain similar amounts of calcium - cauliflower has 22mg of calcium per 100 grams and onion has 23mg of calcium.

iron

Cauliflower and onion contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and onion has 0.21mg of iron.

potassium

Cauliflower is a great source of potassium and it has 105% more potassium than onion - cauliflower has 299mg of potassium per 100 grams and onion has 146mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both cauliflower and onion contain significant amounts of kaempferol.

Cauliflower Onion
apigenin 0.03 mg 0.01 mg
luteolin 0.09 mg 0.02 mg
kaempferol 0.36 mg 0.65 mg
Quercetin 0.54 mg 20.3 mg
isorhamnetin ~ 5.01 mg
myricetin ~ 0.03 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both cauliflower and onion contain small amounts of lutein + zeaxanthin.

Cauliflower Onion
lutein + zeaxanthin 1 UG 4 UG
beta-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than onion per 100 grams.

Cauliflower Onion
alpha linoleic acid 0.015 G 0.004 G
Total 0.015 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, both cauliflower and onion contain small amounts of linoleic acid.

Cauliflower Onion
other omega 6 0.003 G ~
linoleic acid 0.016 G 0.013 G
Total 0.019 G 0.013 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cauliflower or Onion .

Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Onion (Onions, raw) .

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FAQ

Does cauliflower or onion contain more calories in 100 grams?
Cauliflower and onion contain similar amounts of calories - cauliflower has 25 calories in 100g and onion has 40 calories.

Does cauliflower or onion have more carbohydrates?
By weight, cauliflower and onion contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and onion has 9.3g of carbohydrates.

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