Raw broccoli vs Fresh cauliflower, cooked, no fat

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

In short

One serving each: 35 calories in raw broccoli (1 cup, 90 g), 40 calories in fresh cauliflower, cooked, no fat (1 cup, 155 g). Both get most of their calories from carbohydrate.

More in raw broccoli: vitamin K (3.7×) and vitamin C. More in fresh cauliflower, cooked, no fat: choline (4.2×), sodium (7.3×), vitamin B6, folate and potassium. 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

Fresh cauliflower, cooked, no fat40 cal

1 cup (155 g) · 3.1 g protein · 8 g carbs (3.1 g sugars) · 0.45 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 · 25 µg
    77%21%
  • Vitamin C82.2 mg · 65.9 mg
    91%73%
  • Choline16.8 mg · 71.3 mg
    3%13%
  • Sodiumlimit32.4 mg · 236 mg
    1%10%
  • Vitamin B60.17 mg · 0.27 mg
    10%16%
  • Folate58.5 µg · 77.5 µg
    15%19%
  • Potassium273 mg · 482 mg
    6%10%

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%
  • Total fat0.31 g · 0.45 g<1%·1%
  • Saturated fatlimit0.035 g · 0.21 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates5.6 g · 8 g2%·3%
  • Fiber2.2 g · 3.3 g8%·12%
  • Calcium41.4 mg · 35.6 mg3%·3%
  • Iron0.62 mg · 0.68 mg3%·4%
  • Magnesium18.9 mg · 24.8 mg5%·6%
  • Phosphorus60.3 mg · 71.3 mg5%·6%
  • Zinc0.38 mg · 0.43 mg3%·4%
  • Copper0.053 mg · 0.064 mg6%·7%
  • Selenium1.4 µg · 0.93 µg3%·2%
  • Vitamin A7.2 µg · 0 µg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.14 mg · 0.12 mg1%·1%
  • Thiamin (B1)0.069 mg · 0.073 mg6%·6%
  • Riboflavin (B2)0.1 mg · 0.091 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), 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