Cauliflower (Raw)vsOnions (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Onions (Raw) has 40 calories and 1.1g protein per 100g Cauliflower (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Onions (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 38% fewer calories.
Cauliflower (Raw) provides 299mg of potassium per 100g — important for muscle function and hydration.
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
Cauliflower (Raw) edges ahead overall with more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Onions | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 40kcal2% | <0.1kcal |
| Protein | 1.9g4% | 1.1g2% | +0.82g |
| Total Fat | 0.28g0% | 0.10g0% | +0.18g |
| Saturated Fat | 0.13g1% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 9.3g3% | <0.1g |
| Dietary Fiber | 2.0g7% | 1.7g6% | +0.30g |
| Sugars | 1.9g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 48mg54% | 7.4mg8% | +41mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 16mcg13% | 0.40mcg0% | +15mcg |
| Vitamin B6 | 0.18mg11% | 0.12mg7% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 19mcg5% | +38mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.51mg3% | 0.12mg1% | +0.39mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 4.0mg0% | +26mg |
| Calcium | 22mg2% | 23mg2% | <0.1mg |
| Iron | 0.42mg2% | 0.21mg1% | +0.21mg |
| Potassium | 299mg6% | 146mg3% | +153mg |
| Phosphorus | 44mg4% | 29mg2% | +15mg |
| Magnesium | 15mg4% | 10mg2% | +5.0mg |
| Zinc | 0.27mg2% | 0.17mg2% | +0.10mg |
| Copper | <0.1mg4% | <0.1mg4% | — |
| Manganese | 0.15mg7% | 0.13mg6% | +<0.1mg |
| Selenium | 0.60mcg1% | 0.50mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 40 kcal for Onions (Raw) — that's 60% fewer calories, making Cauliflower (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Cauliflower (Raw) providing 1.92g and Onions (Raw) providing 1.1g per 100g.
Fat: Onions (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.28g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Cauliflower (Raw): 15.5mcg vs 0.4mcg), Vitamin C (Cauliflower (Raw): 48.2mg vs 7.4mg), Niacin (B3) (Cauliflower (Raw): 0.507mg vs 0.116mg).
Key Minerals: Notable mineral differences include Sodium (Cauliflower (Raw): 30mg vs 4mg), Potassium (Cauliflower (Raw): 299mg vs 146mg), Iron (Cauliflower (Raw): 0.42mg vs 0.21mg).
Diet Suitability: Cauliflower (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cauliflower (Raw) or Onions (Raw)?
- Cauliflower (Raw) has more protein with 1.92g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Cauliflower (Raw) or Onions (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 40 kcal.
- Is Cauliflower (Raw) or Onions (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Onions (Raw) has 40 calories and 1.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Onions (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.28g.
- Which has more fiber, Cauliflower (Raw) or Onions (Raw)?
- Cauliflower (Raw) has more fiber with 2g per 100g compared to 1.7g.