Raw broccoli vs Cauliflower, cooked
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
256 g · 6.6 g protein · 16.1 g carbs (3.6 g sugars) · 0.87 g fat
204 g · 4 g protein · 10.2 g carbs (3.9 g sugars) · 6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K218% vs 30%
262 µg vs 36.3 µg
- Vitamin C260% vs 94%
234 mg vs 84.3 mg
- Folate42% vs 25%
167 µg vs 100 µg
- Riboflavin (B2)22% vs 9%
0.29 mg vs 0.12 mg
- Sodiumlimit4% vs 14%
92.3 mg vs 318 mg
- Thiamin (B1)16% vs 8%
0.2 mg vs 0.092 mg
- Copper17% vs 9%
0.15 mg vs 0.08 mg
- Choline9% vs 17%
47.9 mg vs 91.6 mg
- Saturated fatlimit1% vs 8%
0.1 g vs 1.7 g
- Fiber22% vs 15%
6.2 g vs 4.1 g
- Vitamin B629% vs 22%
0.49 mg vs 0.38 mg
- Total fat1% vs 8%
0.87 g vs 6 g
- Phosphorus14% vs 7%
172 mg vs 91.8 mg
- Magnesium13% vs 7%
53.8 mg vs 30.6 mg
- Calcium9% vs 4%
118 mg vs 46.9 mg
- Protein13% vs 8%
6.6 g vs 4 g
- Selenium7% vs 2%
4.1 µg vs 1.2 µg
- Iron10% vs 5%
1.8 mg vs 0.88 mg
- Zinc10% vs 5%
1.1 mg vs 0.55 mg
- Niacin (B3)10% vs 6%
1.6 mg vs 0.99 mg
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.