Milk vs. Cauliflower
Nutrition comparison of Milk and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and cauliflower:
- Cauliflower has 8.6 times less saturated fat than milk.
- Cauliflower has signficantly more dietary fiber than milk.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- Milk has more riboflavin and Vitamin B12, however, cauliflower contains more niacin, Vitamin B6 and folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 50% less calories than milk - cauliflower has 25 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much lighter in carbs, much heavier in fat and similar to cauliflower for protein. Milk has a macronutrient ratio of 27:38:35 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Cauliflower | |
|---|---|---|
| Protein | 27% | 26% |
| Carbohydrates | 38% | 66% |
| Fat | 35% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and milk are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than milk - cauliflower has 2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Cauliflower and milk contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Cauliflower and milk contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Cauliflower has 8.6 times less saturated fat than milk - cauliflower has 0.13g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and cauliflower are low in trans fat - milk has 0.09g of trans fat per 100 grams and cauliflower does not contain significant amounts.
cholesterol
Both milk and cauliflower are low in cholesterol - milk has 8mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 240 times more Vitamin C than milk - cauliflower has 48.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than cauliflower - milk has 55ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than cauliflower - milk has 49iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and milk contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Cauliflower and milk contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, cauliflower contains more niacin, Vitamin B6 and folate. Both milk and cauliflower contain significant amounts of thiamin and pantothenic acid.
| Milk | Cauliflower | |
|---|---|---|
| Thiamin | 0.039 MG | 0.05 MG |
| Riboflavin | 0.185 MG | 0.06 MG |
| Niacin | 0.092 MG | 0.507 MG |
| Pantothenic acid | 0.356 MG | 0.667 MG |
| Vitamin B6 | 0.038 MG | 0.184 MG |
| Folate | 5 UG | 57 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 445% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Cauliflower and milk contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Cauliflower is a great source of potassium and it has 114% more potassium than milk - cauliflower has 299mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Milk | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.015 G |
| Total | 0.008 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than cauliflower per 100 grams.
| Milk | Cauliflower | |
|---|---|---|
| other omega 6 | 0.004 G | 0.003 G |
| linoleic acid | 0.062 G | 0.016 G |
| Total | 0.066 G | 0.019 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cauliflower (Cauliflower, raw) .
Milk g
()
|
Daily Values (%) |
Cauliflower 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 milk contain more calories in 100 grams?Cauliflower has 50% less calories than milk - cauliflower has 25 calories in 100g and milk has 50 calories.
Does cauliflower or milk have more carbohydrates?
By weight, both cauliflower and milk are low in carbohydrates - cauliflower has 5g of carbs for 100g and milk has 4.8g of carbohydrates.
Does cauliflower or milk contain more calcium?
Milk is a rich source of calcium and it has 450% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and milk has 120mg of calcium.