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.
Detailed nutritional comparison of milk and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Milk src
Image of Cauliflower src

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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Milk Cauliflower
beta-carotene 4 UG ~
lutein + zeaxanthin ~ 1 UG

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

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G Water G
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