Raw broccoli vs Cauliflower, cooked

Raw broccoliCauliflower, cooked
Same weightSame caloriesOne serving

In short

One serving each: 35 calories in raw broccoli (1 cup, 90 g), 78 calories in cauliflower, cooked (1 cup, 160 g). Most of the calories in raw broccoli come from carbohydrate.

More in raw broccoli: vitamin K (3.2×) and vitamin C. More in cauliflower, cooked: choline (4.3×), sodium (7.7×), vitamin B6, saturated fat and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Raw broccoli35 cal

1 cup (90 g) · 2.3 g protein · 5.6 g carbs (1.3 g sugars) · 0.31 g fat

Cauliflower, cooked78 cal

1 cup (160 g) · 3.1 g protein · 8 g carbs (3.1 g sugars) · 4.7 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%50%100%
  • Vitamin K91.8 µg · 28.5 µg
    77%24%
  • Vitamin C82.2 mg · 66.1 mg
    91%73%
  • Choline16.8 mg · 71.8 mg
    3%13%
  • Sodiumlimit32.4 mg · 250 mg
    1%11%
  • Vitamin B60.17 mg · 0.29 mg
    10%17%
  • Saturated fatlimit0.035 g · 1.3 g
    <1%7%
  • Total fat0.31 g · 4.7 g
    <1%6%
  • Folate58.5 µg · 78.4 µg
    15%20%
  • Potassium273 mg · 483 mg
    6%10%
  • Vitamin E0.14 mg · 0.77 mg
    1%5%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein2.3 g · 3.1 g5%·6%
  • Cholesterollimit0 mg · 3.2 mg0%·1%
  • Carbohydrates5.6 g · 8 g2%·3%
  • Fiber2.2 g · 3.2 g8%·11%
  • Calcium41.4 mg · 36.8 mg3%·3%
  • Iron0.62 mg · 0.69 mg3%·4%
  • Magnesium18.9 mg · 24 mg5%·6%
  • Phosphorus60.3 mg · 72 mg5%·6%
  • Zinc0.38 mg · 0.43 mg3%·4%
  • Copper0.053 mg · 0.062 mg6%·7%
  • Selenium1.4 µg · 0.96 µg3%·2%
  • Vitamin A7.2 µg · 19.2 µg1%·2%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.069 mg · 0.072 mg6%·6%
  • Riboflavin (B2)0.1 mg · 0.093 mg8%·7%
  • Niacin (B3)0.58 mg · 0.78 mg4%·5%
  • 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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