Raw broccoli vs Fresh cauliflower, cooked with oil
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
256 g · 6.6 g protein · 16.1 g carbs (3.6 g sugars) · 0.87 g fat
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
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 30%
262 µg vs 36 µg
- Vitamin C260% vs 88%
234 mg vs 79.4 mg
- Folate42% vs 24%
167 µg vs 94.2 µg
- Riboflavin (B2)22% vs 8%
0.29 mg vs 0.11 mg
- Vitamin B629% vs 19%
0.49 mg vs 0.32 mg
- Thiamin (B1)16% vs 7%
0.2 mg vs 0.087 mg
- Copper17% vs 8%
0.15 mg vs 0.075 mg
- Sodiumlimit4% vs 12%
92.3 mg vs 283 mg
- Fiber22% vs 14%
6.2 g vs 3.8 g
- Total fat1% vs 8%
0.87 g vs 6.4 g
- Phosphorus14% vs 7%
172 mg vs 84.6 mg
- Choline9% vs 16%
47.9 mg vs 86 mg
- Magnesium13% vs 7%
53.8 mg vs 28.8 mg
- Vitamin E3% vs 8%
0.38 mg vs 1.3 mg
- Calcium9% vs 3%
118 mg vs 42.3 mg
- Protein13% vs 7%
6.6 g vs 3.7 g
- Selenium7% vs 2%
4.1 µg vs 1.2 µg
- Iron10% vs 5%
1.8 mg vs 0.83 mg
- Zinc10% vs 5%
1.1 mg vs 0.52 mg
- Saturated fatlimit1% vs 5%
0.1 g vs 1 g
- Niacin (B3)10% vs 6%
1.6 mg vs 0.93 mg
- Potassium17% vs 12%
777 mg vs 581 mg
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.