Raw broccoli vs Fresh cauliflower, cooked, no fat

Raw broccoliFresh cauliflower, cooked, no fat
Same weightSame caloriesOne serving

In short

Gram for gram, there are 50% more calories in raw broccoli than in fresh cauliflower, cooked, no fat (39 vs 26 in 100 g). Both get most of their calories from carbohydrate.

More in raw broccoli: vitamin K (6.3×), vitamin C (2.1×) and riboflavin. More in fresh cauliflower, cooked, no fat: sodium (4.2×) and choline (2.5×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Raw broccoli39 cal

2.6 g protein · 6.3 g carbs (1.4 g sugars) · 0.34 g fat

Fresh cauliflower, cooked, no fat26 cal

2 g protein · 5.2 g carbs (2 g sugars) · 0.29 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 g 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%62.5%125%
  • Vitamin K102 µg · 16.1 µg
    85%13%
  • Vitamin C91.3 mg · 42.5 mg
    101%47%
  • Sodiumlimit36 mg · 152 mg
    2%7%
  • Choline18.7 mg · 46 mg
    3%8%
  • Riboflavin (B2)0.11 mg · 0.059 mg
    9%5%

Show as: bars · dots

Where they are alike

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

  • Protein2.6 g · 2 g5%·4%
  • Total fat0.34 g · 0.29 g<1%·<1%
  • Saturated fatlimit0.039 g · 0.14 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates6.3 g · 5.2 g2%·2%
  • Fiber2.4 g · 2.1 g9%·8%
  • Potassium303 mg · 311 mg6%·7%
  • Calcium46 mg · 23 mg4%·2%
  • Iron0.69 mg · 0.44 mg4%·2%
  • Magnesium21 mg · 16 mg5%·4%
  • Phosphorus67 mg · 46 mg5%·4%
  • Zinc0.42 mg · 0.28 mg4%·3%
  • Copper0.059 mg · 0.041 mg7%·5%
  • Selenium1.6 µg · 0.6 µg3%·1%
  • Vitamin A8 µg · 0 µg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.15 mg · 0.08 mg1%·1%
  • Thiamin (B1)0.077 mg · 0.047 mg6%·4%
  • Niacin (B3)0.64 mg · 0.5 mg4%·3%
  • Vitamin B60.19 mg · 0.17 mg11%·10%
  • Folate65 µg · 50 µg16%·13%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Raw broccoli (Survey (FNDDS) 2709643), Fresh cauliflower, cooked, no fat (Survey (FNDDS) 2709897). 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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Raw broccoli vs Fresh cauliflower, cooked, no fat: nutrition compared | MyFoodAnalysis