Raw broccoli vs Fresh cauliflower, cooked with oil

Raw broccoliFresh cauliflower, cooked with oil
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 256 g of raw broccoli or 192 g of fresh cauliflower, cooked with oil. Most of the calories in raw broccoli come from carbohydrate.

More in raw broccoli: vitamin K (7.3×), vitamin C (2.9×), folate, riboflavin (2.7×) and 13 more. More in fresh cauliflower, cooked with oil: sodium (3.1×), total fat (7.3×), choline, vitamin E (3.3×) and saturated fat (10×). 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 with oil100 cal

192 g · 3.7 g protein · 9.6 g carbs (3.7 g sugars) · 6.4 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 · 36 µg
    218%30%
  • Vitamin C234 mg · 79.4 mg
    260%88%
  • Folate167 µg · 94.2 µg
    42%24%
  • Riboflavin (B2)0.29 mg · 0.11 mg
    22%8%
  • Vitamin B60.49 mg · 0.32 mg
    29%19%
  • Thiamin (B1)0.2 mg · 0.087 mg
    16%7%
  • Copper0.15 mg · 0.075 mg
    17%8%
  • Sodiumlimit92.3 mg · 283 mg
    4%12%
  • Fiber6.2 g · 3.8 g
    22%14%
  • Total fat0.87 g · 6.4 g
    1%8%
  • Phosphorus172 mg · 84.6 mg
    14%7%
  • Choline47.9 mg · 86 mg
    9%16%
  • Magnesium53.8 mg · 28.8 mg
    13%7%
  • Vitamin E0.38 mg · 1.3 mg
    3%8%
  • Calcium118 mg · 42.3 mg
    9%3%
  • Protein6.6 g · 3.7 g
    13%7%
  • Selenium4.1 µg · 1.2 µg
    7%2%
  • Iron1.8 mg · 0.83 mg
    10%5%
  • Zinc1.1 mg · 0.52 mg
    10%5%
  • Saturated fatlimit0.1 g · 1 g
    1%5%
  • Niacin (B3)1.6 mg · 0.93 mg
    10%6%
  • Potassium777 mg · 581 mg
    17%12%

Show as: bars · dots

Where they are alike

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

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates16.1 g · 9.6 g6%·4%
  • Vitamin A20.5 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Raw broccoli (Survey (FNDDS) 2709643), Fresh cauliflower, cooked with oil (Survey (FNDDS) 2709902). 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.

vs
Compare Raw broccoli withCauliflower, rawCauliflower, cookedFrozen cauliflower, cooked with oilFresh cauliflower, cooked, no fat