Raw broccoli vs Cauliflower, cooked

Raw broccoliCauliflower, cooked
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 256 g of raw broccoli or 204 g of cauliflower, cooked. Most of the calories in raw broccoli come from carbohydrate.

More in raw broccoli: vitamin K (7.2×), vitamin C (2.8×), folate, riboflavin (2.5×) and 12 more. More in cauliflower, cooked: sodium (3.4×), choline, saturated fat (17×) and total fat (6.9×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Raw broccoli100 cal

256 g · 6.6 g protein · 16.1 g carbs (3.6 g sugars) · 0.87 g fat

Cauliflower, cooked100 cal

204 g · 4 g protein · 10.2 g carbs (3.9 g sugars) · 6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%137.5%275%
  • Vitamin K262 µg · 36.3 µg
    218%30%
  • Vitamin C234 mg · 84.3 mg
    260%94%
  • Folate167 µg · 100 µg
    42%25%
  • Riboflavin (B2)0.29 mg · 0.12 mg
    22%9%
  • Sodiumlimit92.3 mg · 318 mg
    4%14%
  • Thiamin (B1)0.2 mg · 0.092 mg
    16%8%
  • Copper0.15 mg · 0.08 mg
    17%9%
  • Choline47.9 mg · 91.6 mg
    9%17%
  • Saturated fatlimit0.1 g · 1.7 g
    1%8%
  • Fiber6.2 g · 4.1 g
    22%15%
  • Vitamin B60.49 mg · 0.38 mg
    29%22%
  • Total fat0.87 g · 6 g
    1%8%
  • Phosphorus172 mg · 91.8 mg
    14%7%
  • Magnesium53.8 mg · 30.6 mg
    13%7%
  • Calcium118 mg · 46.9 mg
    9%4%
  • Protein6.6 g · 4 g
    13%8%
  • Selenium4.1 µg · 1.2 µg
    7%2%
  • Iron1.8 mg · 0.88 mg
    10%5%
  • Zinc1.1 mg · 0.55 mg
    10%5%
  • Niacin (B3)1.6 mg · 0.99 mg
    10%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Cholesterollimit0 mg · 4.1 mg0%·1%
  • Carbohydrates16.1 g · 10.2 g6%·4%
  • Potassium777 mg · 616 mg17%·13%
  • Vitamin A20.5 µg · 24.5 µg2%·3%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.38 mg · 0.98 mg3%·7%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Raw broccoli (Survey (FNDDS) 2709643), Cauliflower, cooked (Survey (FNDDS) 2709899). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Raw broccoli withCauliflower, rawFresh cauliflower, cooked with oilFrozen cauliflower, cooked with oilFresh cauliflower, cooked, no fat
Raw broccoli vs Cauliflower, cooked: nutrition compared | MyFoodAnalysis