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  6. Cauliflower vs. Millet raw

Cauliflower vs. Millet raw — In-Depth Nutrition Comparison

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What are the main differences between cauliflower and millet raw?

  • Cauliflower is richer in vitamin C, yet millet raw is richer in copper, manganese, phosphorus, iron, vitamin B1, vitamin B3, fiber, magnesium, and vitamin B2.
  • Millet raw's daily need coverage for copper is 79% higher.

We used Cauliflower, raw and Millet, raw types in this comparison.

Infographic

Cauliflower vs Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +53.3%
Contains more MagnesiumMagnesium +660%
Contains more IronIron +616.7%
Contains more CopperCopper +1823.1%
Contains more ZincZinc +522.2%
Contains more PhosphorusPhosphorus +547.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +952.9%
Contains more SeleniumSelenium +350%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin KVitamin K +1622.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +742%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +831%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin B6Vitamin B6 +108.7%
Contains more FolateFolate +49.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Millet raw DV% diff.
Copper 0.039mg 0.75mg 79%
Manganese 0.155mg 1.632mg 64%
Vitamin C 48.2mg 0mg 54%
Phosphorus 44mg 285mg 34%
Iron 0.42mg 3.01mg 32%
Vitamin B1 0.05mg 0.421mg 31%
Vitamin B3 0.507mg 4.72mg 26%
Fiber 2g 8.5g 26%
Magnesium 15mg 114mg 24%
Carbs 4.97g 72.85g 23%
Protein 1.92g 11.02g 18%
Vitamin B2 0.06mg 0.29mg 18%
Calories 25kcal 378kcal 18%
Vitamin B6 0.184mg 0.384mg 15%
Polyunsaturated fat 0.031g 2.134g 14%
Zinc 0.27mg 1.68mg 13%
Vitamin K 15.5µg 0.9µg 12%
Choline 44.3mg 8%
Folate 57µg 85µg 7%
Fats 0.28g 4.22g 6%
Vitamin B5 0.667mg 0.848mg 4%
Selenium 0.6µg 2.7µg 4%
Saturated fat 0.13g 0.723g 3%
Potassium 299mg 195mg 3%
Monounsaturated fat 0.034g 0.773g 2%
Fructose 0.97g 1%
Sodium 30mg 5mg 1%
Calcium 22mg 8mg 1%
Net carbs 2.97g 64.35g N/A
Sugar 1.91g N/A
Vitamin E 0.08mg 0.05mg 0%
Tryptophan 0.02mg 0.119mg 0%
Threonine 0.076mg 0.353mg 0%
Isoleucine 0.071mg 0.465mg 0%
Leucine 0.106mg 1.4mg 0%
Lysine 0.217mg 0.212mg 0%
Methionine 0.02mg 0.221mg 0%
Phenylalanine 0.065mg 0.58mg 0%
Valine 0.125mg 0.578mg 0%
Histidine 0.056mg 0.236mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +961.9%
Contains more ProteinProtein +474%
Contains more FatsFats +1407.1%
Contains more CarbsCarbs +1365.8%
Contains more OtherOther +326.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated fat +2173.5%
Contains more Poly. FatPolyunsaturated fat +6783.9%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.