Raw broccoli vs Frozen cauliflower, cooked with oil

Raw broccoliFrozen cauliflower, cooked with oil
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 256 g of raw broccoli or 222 g of frozen cauliflower, cooked with oil. Most of the calories in raw broccoli come from carbohydrate.

More in raw broccoli: vitamin K (8.2×), vitamin C (3.5×), folate, vitamin B6 (2.6×) and 12 more. More in frozen cauliflower, cooked with oil: sodium (3.1×), total fat (8×), vitamin E (3.5×), choline and saturated fat (9.4×). 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

Frozen cauliflower, cooked with oil100 cal

222 g · 3.5 g protein · 8.1 g carbs (2.3 g sugars) · 6.9 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 · 32 µg
    218%27%
  • Vitamin C234 mg · 67.3 mg
    260%75%
  • Folate167 µg · 88.9 µg
    42%22%
  • Vitamin B60.49 mg · 0.19 mg
    29%11%
  • Riboflavin (B2)0.29 mg · 0.11 mg
    22%9%
  • Copper0.15 mg · 0.051 mg
    17%6%
  • Potassium777 mg · 300 mg
    17%6%
  • Thiamin (B1)0.2 mg · 0.08 mg
    16%7%
  • Phosphorus172 mg · 51.1 mg
    14%4%
  • Sodiumlimit92.3 mg · 289 mg
    4%13%
  • Magnesium53.8 mg · 20 mg
    13%5%
  • Total fat0.87 g · 6.9 g
    1%9%
  • Zinc1.1 mg · 0.29 mg
    10%3%
  • Vitamin E0.38 mg · 1.4 mg
    3%9%
  • Protein6.6 g · 3.5 g
    13%7%
  • Calcium118 mg · 37.8 mg
    9%3%
  • Niacin (B3)1.6 mg · 0.67 mg
    10%4%
  • Selenium4.1 µg · 1.3 µg
    7%2%
  • Iron1.8 mg · 0.89 mg
    10%5%
  • Choline47.9 mg · 72 mg
    9%13%
  • Saturated fatlimit0.1 g · 0.94 g
    1%5%

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 · 8.1 g6%·3%
  • Fiber6.2 g · 5.8 g22%·21%
  • 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), Frozen cauliflower, cooked with oil (Survey (FNDDS) 2709904). 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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Compare Raw broccoli withCauliflower, rawCauliflower, cookedFresh cauliflower, cooked with oilFresh cauliflower, cooked, no fat