Raw broccoli vs Fresh cauliflower, cooked, no fat

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

In short

For the same 100 calories you eat 256 g of raw broccoli or 385 g of fresh cauliflower, cooked, no fat. Both get most of their calories from carbohydrate.

More in raw broccoli: vitamin K (4.2×), vitamin C and riboflavin. More in fresh cauliflower, cooked, no fat: choline (3.7×), sodium (6.3×), vitamin B6, potassium and 2 more. 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

Fresh cauliflower, cooked, no fat100 cal

385 g · 7.7 g protein · 19.8 g carbs (7.6 g sugars) · 1.1 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 · 61.9 µg
    218%52%
  • Vitamin C234 mg · 163 mg
    260%182%
  • Choline47.9 mg · 177 mg
    9%32%
  • Sodiumlimit92.3 mg · 585 mg
    4%25%
  • Vitamin B60.49 mg · 0.66 mg
    29%39%
  • Potassium777 mg · 1,196 mg
    17%25%
  • Fiber6.2 g · 8.1 g
    22%29%
  • Folate167 µg · 192 µg
    42%48%
  • Riboflavin (B2)0.29 mg · 0.23 mg
    22%17%

Show as: bars · dots

Where they are alike

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

  • Protein6.6 g · 7.7 g13%·15%
  • Total fat0.87 g · 1.1 g1%·1%
  • Saturated fatlimit0.1 g · 0.52 g1%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates16.1 g · 19.8 g6%·7%
  • Calcium118 mg · 88.5 mg9%·7%
  • Iron1.8 mg · 1.7 mg10%·9%
  • Magnesium53.8 mg · 61.5 mg13%·15%
  • Phosphorus172 mg · 177 mg14%·14%
  • Zinc1.1 mg · 1.1 mg10%·10%
  • Copper0.15 mg · 0.16 mg17%·18%
  • Selenium4.1 µg · 2.3 µg7%·4%
  • Vitamin A20.5 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.38 mg · 0.31 mg3%·2%
  • Thiamin (B1)0.2 mg · 0.18 mg16%·15%
  • Niacin (B3)1.6 mg · 1.9 mg10%·12%
  • 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