Cauliflower vs. Scallion
Nutrition comparison of Cauliflower and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and scallion:
- Both cauliflower and scallion are high in Vitamin C and potassium.
- Cauliflower has more pantothenic acid and Vitamin B6.
- Scallion is a great source of dietary fiber.
- Scallion is an excellent source of Vitamin K and calcium.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and scallion contain similar amounts of calories - cauliflower has 25 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to scallion for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Scallion | |
|---|---|---|
| Protein | 26% | 19% |
| Carbohydrates | 66% | 76% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and scallion contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Scallion is a great source of dietary fiber and it has 30% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Cauliflower and scallion contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Cauliflower and scallion contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both cauliflower and scallion are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and scallion are high in Vitamin C. Cauliflower has 156% more Vitamin C than scallion - cauliflower has 48.2mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Scallion has more Vitamin A than cauliflower - scallion has 50ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and scallion contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 12 times more Vitamin K than cauliflower - cauliflower has 15.5ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid and Vitamin B6. Both cauliflower and scallion contain significant amounts of thiamin, riboflavin, niacin and folate.
| Cauliflower | Scallion | |
|---|---|---|
| Thiamin | 0.05 MG | 0.055 MG |
| Riboflavin | 0.06 MG | 0.08 MG |
| Niacin | 0.507 MG | 0.525 MG |
| Pantothenic acid | 0.667 MG | 0.075 MG |
| Vitamin B6 | 0.184 MG | 0.061 MG |
| Folate | 57 UG | 64 UG |
Minerals
calcium
Scallion is an excellent source of calcium and it has 227% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Scallion has 252% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both cauliflower and scallion are high in potassium. Cauliflower has a little more potassium (8%) than scallion by weight - cauliflower has 299mg of potassium per 100 grams and scallion has 276mg 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,
| Cauliflower | Scallion | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | 1.36 mg |
| Quercetin | 0.54 mg | 10.68 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,
| Cauliflower | Scallion | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 1137 UG |
| beta-carotene | ~ | 598 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Cauliflower | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.004 G |
| Total | 0.015 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, scallion has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Scallion | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.07 G |
| Total | 0.019 G | 0.07 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) .
Cauliflower g
()
|
Daily Values (%) |
Scallion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or scallion contain more calories in 100 grams?Cauliflower and scallion contain similar amounts of calories - cauliflower has 25 calories in 100g and scallion has 32 calories.
Does cauliflower or scallion have more carbohydrates?
By weight, cauliflower and scallion contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does cauliflower or scallion contain more calcium?
Scallion is a rich source of calcium and it has 230% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and scallion has 72mg of calcium.
Does cauliflower or scallion contain more potassium?
Both cauliflower and scallion are high in potassium. Cauliflower has a little more potassium ( 10%) than scallion by weight - cauliflower has 299mg of potassium in 100 grams and scallion has 276mg of potassium.