Raw broccoli vs Fresh cauliflower, cooked, no fat
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
1 cup (90 g) · 2.3 g protein · 5.6 g carbs (1.3 g sugars) · 0.31 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K77% vs 21%
91.8 µg vs 25 µg
- Vitamin C91% vs 73%
82.2 mg vs 65.9 mg
- Choline3% vs 13%
16.8 mg vs 71.3 mg
- Sodiumlimit1% vs 10%
32.4 mg vs 236 mg
- Vitamin B610% vs 16%
0.17 mg vs 0.27 mg
- Folate15% vs 19%
58.5 µg vs 77.5 µg
- Potassium6% vs 10%
273 mg vs 482 mg
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.