Broccoli, raw vs Cauliflower, raw
Both compared per 100 g. Broccoli, raw has 36% more calories than cauliflower, raw (34 kcal vs 25 kcal). Broccoli, raw has 47% more protein than cauliflower, raw (2.8 g vs 1.9 g). Broccoli, raw has 30% more fiber than cauliflower, raw (2.6 g vs 2 g). They have similar amounts of sugars.
The biggest vitamin and mineral differences: Broccoli, raw has more Vitamin K (+72% DV) and Broccoli, raw has more Vitamin C (+46% DV).
| Per 100 g | Broccoli, raw | Cauliflower, raw |
|---|---|---|
| Calories | 34 kcal | 25 kcal |
| Protein | 2.8 g | 1.9 g |
| Carbohydrates | 6.6 g | 5 g |
| Fiber | 2.6 g | 2 g |
| Sugars | 1.7 g | 1.9 g |
| Total fat | 0.37 g | 0.28 g |
| Saturated fat | 0.11 g | 0.13 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 33 mg | 30 mg |
| Water | 89.3 g | 92.1 g |
| Sodium | 33 mg (1%) | 30 mg (1%) |
| Vitamin A | 31 µg (3%) | 0 µg (0%) |
| Vitamin C | 89.2 mg (99%) | 48.2 mg (54%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.78 mg (5%) | 0.08 mg (0.5%) |
| Vitamin K | 102 µg (85%) | 15.5 µg (13%) |
| Thiamin (B1) | 0.071 mg (6%) | 0.05 mg (4%) |
| Riboflavin (B2) | 0.12 mg (9%) | 0.06 mg (5%) |
| Niacin (B3) | 0.64 mg (4%) | 0.51 mg (3%) |
| Pantothenic acid (B5) | 0.57 mg (11%) | 0.67 mg (13%) |
| Vitamin B6 | 0.18 mg (10%) | 0.18 mg (11%) |
| Folate (B9) | 63 µg (16%) | 57 µg (14%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 18.7 mg (3%) | 44.3 mg (8%) |
| Calcium | 47 mg (4%) | 22 mg (2%) |
| Iron | 0.73 mg (4%) | 0.42 mg (2%) |
| Magnesium | 21 mg (5%) | 15 mg (4%) |
| Phosphorus | 66 mg (5%) | 44 mg (4%) |
| Potassium | 316 mg (7%) | 299 mg (6%) |
| Zinc | 0.41 mg (4%) | 0.27 mg (2%) |
| Copper | 0.049 mg (5%) | 0.039 mg (4%) |
| Manganese | 0.21 mg (9%) | 0.16 mg (7%) |
| Selenium | 2.5 µg (5%) | 0.6 µg (1%) |
| Fluoride | not reported | 1 µg |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Broccoli, raw
Broccoli, raw contains 34 kcal per 100 g. A 1 NLEA serving (148 g) provides about 50 kcal.
Roughly 65% of its calories come from carbohydrates, with 27% from protein and 8% from fat (estimated with general energy factors).
Cauliflower, raw
Cauliflower, raw contains 25 kcal per 100 g. A typical serving of 1 head medium, 5-6" dia. (588 g) provides about 147 kcal.
Roughly 66% of its calories come from carbohydrates, with 26% from protein and 8% from fat (estimated with general energy factors).