Raw broccoli vs Fresh cauliflower, cooked, no fat
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
256 g · 6.6 g protein · 16.1 g carbs (3.6 g sugars) · 0.87 g fat
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
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 52%
262 µg vs 61.9 µg
- Vitamin C260% vs 182%
234 mg vs 163 mg
- Choline9% vs 32%
47.9 mg vs 177 mg
- Sodiumlimit4% vs 25%
92.3 mg vs 585 mg
- Vitamin B629% vs 39%
0.49 mg vs 0.66 mg
- Potassium17% vs 25%
777 mg vs 1,196 mg
- Fiber22% vs 29%
6.2 g vs 8.1 g
- Folate42% vs 48%
167 µg vs 192 µg
- Riboflavin (B2)22% vs 17%
0.29 mg vs 0.23 mg
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.