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Cauliflower vs. Teff — In-Depth Nutrition Comparison

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How are cauliflower and teff different?

  • Cauliflower is richer in folate, vitamin B6, and potassium, while teff is higher in manganese, copper, iron, vitamin B1, phosphorus, magnesium, and zinc.
  • Teff covers your daily need for manganese, 118% more than cauliflower.
  • Cauliflower contains 3 times more folate than teff. Cauliflower contains 57µg of folate, while teff contains 18µg.

Cauliflower, raw and Teff, cooked types were used in this article.

Infographic

Cauliflower vs Teff 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" 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%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more PotassiumPotassium +179.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +122.7%
Contains more IronIron +388.1%
Contains more CopperCopper +479.5%
Contains more ZincZinc +311.1%
Contains more PhosphorusPhosphorus +172.7%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +1745.2%

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%
Teff
2
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% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +89.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +266%
Contains more Vitamin B3Vitamin B3 +79.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more WaterWater +22.9%
Contains more ProteinProtein +101.6%
Contains more FatsFats +132.1%
Contains more CarbsCarbs +299.6%
~equal in Other ~0.69g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Teff DV% diff.
Manganese 0.155mg 2.86mg 118%
Vitamin C 48.2mg 54%
Copper 0.039mg 0.226mg 21%
Iron 0.42mg 2.05mg 20%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 13%
Vitamin B1 0.05mg 0.183mg 11%
Phosphorus 44mg 120mg 11%
Folate 57µg 18µg 10%
Zinc 0.27mg 1.11mg 8%
Choline 44.3mg 8%
Magnesium 15mg 50mg 8%
Vitamin B6 0.184mg 0.097mg 7%
Potassium 299mg 107mg 6%
Carbs 4.97g 19.86g 5%
Protein 1.92g 3.87g 4%
Calories 25kcal 101kcal 4%
Vitamin B3 0.507mg 0.909mg 3%
Calcium 22mg 49mg 3%
Fiber 2g 2.8g 3%
Vitamin B2 0.06mg 0.033mg 2%
Selenium 0.6µg 1%
Fructose 0.97g 1%
Sodium 30mg 8mg 1%
Fats 0.28g 0.65g 1%
Saturated fat 0.13g 1%
Vitamin E 0.08mg 1%
Net carbs 2.97g 17.06g N/A
Sugar 1.91g N/A
Monounsaturated fat 0.034g 0%
Polyunsaturated fat 0.031g 0%
Tryptophan 0.02mg 0.041mg 0%
Threonine 0.076mg 0.149mg 0%
Isoleucine 0.071mg 0.146mg 0%
Leucine 0.106mg 0.311mg 0%
Lysine 0.217mg 0.109mg 0%
Methionine 0.02mg 0.125mg 0%
Phenylalanine 0.065mg 0.203mg 0%
Valine 0.125mg 0.2mg 0%
Histidine 0.056mg 0.088mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
8%
Teff
Minerals Daily Need Coverage Score
13%
Cauliflower
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 57)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.