Skim Milk vs. Cauliflower
Nutrition comparison of Skim Milk and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and cauliflower:
- Cauliflower has signficantly more dietary fiber than skim milk.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- Skim milk has more riboflavin and Vitamin B12, however, cauliflower contains more niacin, Vitamin B6 and folate.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and skim milk contain similar amounts of calories - cauliflower has 25 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is heavier in protein, lighter in carbs and lighter in fat compared to cauliflower per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Cauliflower | |
|---|---|---|
| Protein | 40% | 26% |
| Carbohydrates | 58% | 66% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and skim milk are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than skim milk - cauliflower has 2g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Cauliflower and skim milk contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Cauliflower and skim milk contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both cauliflower and skim milk are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and cauliflower are low in cholesterol - skim milk has 2mg 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 more Vitamin C than skim milk - cauliflower has 48.2mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than cauliflower - skim milk has 61ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than cauliflower - skim milk has 47iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and skim milk contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than skim milk - cauliflower has 15.5ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin and Vitamin B12, however, cauliflower contains more niacin, Vitamin B6 and folate. Both skim milk and cauliflower contain significant amounts of thiamin and pantothenic acid.
| Skim Milk | Cauliflower | |
|---|---|---|
| Thiamin | 0.045 MG | 0.05 MG |
| Riboflavin | 0.182 MG | 0.06 MG |
| Niacin | 0.094 MG | 0.507 MG |
| Pantothenic acid | 0.357 MG | 0.667 MG |
| Vitamin B6 | 0.037 MG | 0.184 MG |
| Folate | 5 UG | 57 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 455% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Cauliflower and skim milk contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Cauliflower is a great source of potassium and it has 92% more potassium than skim milk - cauliflower has 299mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.015 G |
| Total | 0.001 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both skim milk and cauliflower contain small amounts of linoleic acid.
| Skim Milk | Cauliflower | |
|---|---|---|
| linoleic acid | 0.002 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Cauliflower (Cauliflower, raw) .
Skim 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 skim milk contain more calories in 100 grams?Cauliflower and skim milk contain similar amounts of calories - cauliflower has 25 calories in 100g and skim milk has 34 calories.
Is cauliflower or skim milk better for protein?
Cauliflower and skim milk contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and skim milk has 3.4g of protein.
Does cauliflower or skim milk have more carbohydrates?
By weight, both cauliflower and skim milk are low in carbohydrates - cauliflower has 5g of carbs for 100g and skim milk has 5g of carbohydrates.
Does cauliflower or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 460% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and skim milk has 122mg of calcium.