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  6. Millet raw vs. Cauliflower

Millet raw vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between Millet raw and Cauliflower?

  • Millet raw is richer in Copper, Manganese, Phosphorus, Iron, Vitamin B1, Vitamin B3, Fiber, Magnesium, and Vitamin B2, yet Cauliflower is richer in Vitamin C.
  • Millet raw's daily need coverage for Copper is 79% higher.
  • Millet raw has 11 times more Manganese than Cauliflower. Millet raw has 1.632mg of Manganese, while Cauliflower has 0.155mg.

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

Infographic

Millet raw vs Cauliflower 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.
Millet raw
Millet raw
8
:
2
Cauliflower
Cauliflower
Contains more Iron +616.7%
Contains more Magnesium +660%
Contains more Phosphorus +547.7%
Contains less Sodium -83.3%
Contains more Zinc +522.2%
Contains more Copper +1823.1%
Contains more Manganese +952.9%
Contains more Selenium +350%
Contains more Calcium +175%
Contains more Potassium +53.3%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +616.7%
Contains more Magnesium +660%
Contains more Phosphorus +547.7%
Contains less Sodium -83.3%
Contains more Zinc +522.2%
Contains more Copper +1823.1%
Contains more Manganese +952.9%
Contains more Selenium +350%
Contains more Calcium +175%
Contains more Potassium +53.3%

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.
Millet raw
Millet raw
6
:
3
Cauliflower
Cauliflower
Contains more Vitamin B1 +742%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +831%
Contains more Vitamin B5 +27.1%
Contains more Vitamin B6 +108.7%
Contains more Folate +49.1%
Contains more Vitamin E +60%
Contains more Vitamin C +∞%
Contains more Vitamin K +1622.2%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin B1 +742%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +831%
Contains more Vitamin B5 +27.1%
Contains more Vitamin B6 +108.7%
Contains more Folate +49.1%
Contains more Vitamin E +60%
Contains more Vitamin C +∞%
Contains more Vitamin K +1622.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Cauliflower
Cauliflower
Contains more Protein +474%
Contains more Fats +1407.1%
Contains more Carbs +1365.8%
Contains more Other +326.3%
Contains more Water +961.9%
Millet raw
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
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +474%
Contains more Fats +1407.1%
Contains more Carbs +1365.8%
Contains more Other +326.3%
Contains more Water +961.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +2173.5%
Contains more Polyunsaturated fat +6783.9%
Contains less Saturated Fat -82%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +2173.5%
Contains more Polyunsaturated fat +6783.9%
Contains less Saturated Fat -82%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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
39%
Millet raw
30%
Cauliflower
Minerals Daily Need Coverage Score
86%
Millet raw
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Millet raw
Millet raw is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.593g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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