Raw broccoli vs Frozen cauliflower, cooked with oil
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
256 g · 6.6 g protein · 16.1 g carbs (3.6 g sugars) · 0.87 g fat
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
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 27%
262 µg vs 32 µg
- Vitamin C260% vs 75%
234 mg vs 67.3 mg
- Folate42% vs 22%
167 µg vs 88.9 µg
- Vitamin B629% vs 11%
0.49 mg vs 0.19 mg
- Riboflavin (B2)22% vs 9%
0.29 mg vs 0.11 mg
- Copper17% vs 6%
0.15 mg vs 0.051 mg
- Potassium17% vs 6%
777 mg vs 300 mg
- Thiamin (B1)16% vs 7%
0.2 mg vs 0.08 mg
- Phosphorus14% vs 4%
172 mg vs 51.1 mg
- Sodiumlimit4% vs 13%
92.3 mg vs 289 mg
- Magnesium13% vs 5%
53.8 mg vs 20 mg
- Total fat1% vs 9%
0.87 g vs 6.9 g
- Zinc10% vs 3%
1.1 mg vs 0.29 mg
- Vitamin E3% vs 9%
0.38 mg vs 1.4 mg
- Protein13% vs 7%
6.6 g vs 3.5 g
- Calcium9% vs 3%
118 mg vs 37.8 mg
- Niacin (B3)10% vs 4%
1.6 mg vs 0.67 mg
- Selenium7% vs 2%
4.1 µg vs 1.3 µg
- Iron10% vs 5%
1.8 mg vs 0.89 mg
- Choline9% vs 13%
47.9 mg vs 72 mg
- Saturated fatlimit1% vs 5%
0.1 g vs 0.94 g
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.