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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.
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%
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%
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%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin KVitamin K +1622.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +474%
Contains more FatsFats +1407.1%
Contains more CarbsCarbs +1365.8%
Contains more OtherOther +326.3%
Contains more WaterWater +961.9%

Fat Type Comparison

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

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.