Broccoli vs Cauliflower nutrition
Broccoli has more protein, calories and carbs. Cauliflower has more sugar.
- Broccoli100 g
- Cauliflower100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Broccoli | Cauliflower | Daily Value |
|---|---|---|---|
| Calories | 34 kcal (2%) | 25 kcal (1%) | 2,000 kcal |
| Protein | 2.8 g (6%) | 1.9 g (4%) | 50 g |
| Fat | 0.37 g (<1%) | 0.28 g (<1%) | 78 g |
| Saturated fat | 0.11 g (<1%) | 0.13 g (<1%) | 20 g |
| Carbs | 6.6 g (2%) | 5 g (2%) | 275 g |
| Fiber | 2.6 g (9%) | 2 g (7%) | 28 g |
| Sugar | 1.7 g | 1.9 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 33 mg (1%) | 30 mg (1%) | 2,300 mg |
| Potassium | 316 mg (7%) | 299 mg (6%) | 4,700 mg |
| Calcium | 47 mg (4%) | 22 mg (2%) | 1,300 mg |
| Iron | 0.73 mg (4%) | 0.42 mg (2%) | 18 mg |
| Magnesium | 21 mg (5%) | 15 mg (4%) | 420 mg |
| Vitamin A | 31 µg (3%) | 0 µg (0%) | 900 µg |
| Vitamin C | 89.2 mg (99%) | 48.2 mg (54%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares broccoli and cauliflower as USDA FoodData Central lists them: “Broccoli, raw” (FDC 170379) and “Cauliflower, raw” (FDC 169986). All figures start from 100 grams of the edible part.
Per 100 grams
Per 100 grams, broccoli has more calories (34 vs 25 kcal), protein (2.8 vs 1.9 g), fat (0.37 vs 0.28 g), carbohydrate (6.6 vs 5 g), fiber (2.6 vs 2 g), sodium (33 vs 30 mg), potassium (316 vs 299 mg), calcium (47 vs 22 mg, 2.1 times as much), iron (0.73 vs 0.42 mg, 1.7 times as much), magnesium (21 vs 15 mg), vitamin A (31 vs 0 µg, against none) and vitamin C (89.2 vs 48.2 mg, 1.9 times as much). Cauliflower has more saturated fat (0.13 vs 0.11 g) and sugars (1.9 vs 1.7 g). They are within 3% of each other for cholesterol.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is ½ cup, chopped or diced of broccoli (44 g) and 1 cup chopped (1/2" pieces) of cauliflower (107 g). The cauliflower serving is 2.4 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for calories (now cauliflower), protein (now cauliflower), fat (now cauliflower), carbohydrate (now cauliflower), fiber (now cauliflower), sodium (now cauliflower), potassium (now cauliflower), calcium (now cauliflower), iron (now cauliflower), magnesium (now cauliflower) and vitamin C (now cauliflower). One serving is 15 kcal of broccoli against 26.8 kcal of cauliflower.
For the same calories
To get 100 kcal you would eat 294 g of broccoli or 400 g of cauliflower. At that equal energy, broccoli carries 8.3 g of protein and cauliflower 7.7 g. Fiber per 100 kcal is 7.6 g against 8 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for fiber (to cauliflower), sodium (to cauliflower) and potassium (to cauliflower).
Where the calories come from
Roughly, 27% of the energy in broccoli comes from protein, 8% from fat and 65% from carbohydrate; for cauliflower it is 26%, 8% and 66%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
½ cup, chopped or diced of broccoli reaches its largest shares of the Daily Value in vitamin C (44%), fiber (4%) and potassium (3%); 1 cup chopped (1/2" pieces) of cauliflower reaches its largest shares of the Daily Value in vitamin C (57%), fiber (8%) and potassium (7%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.