Raw broccoli vs Frozen cauliflower, cooked with oil
In short
One serving each: 35 calories in raw broccoli (1 cup, 90 g), 86 calories in frozen cauliflower, cooked with oil (1 cup, 190 g). Most of the calories in raw broccoli come from carbohydrate.
More in raw broccoli: vitamin K (3.4×) and vitamin C. More in frozen cauliflower, cooked with oil: fiber (2.3×), sodium (7.6×), choline (3.7×), total fat (19×) and 2 more. 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 (190 g) · 3 g protein · 6.9 g carbs (1.9 g sugars) · 5.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Vitamin K91.8 µg · 27.4 µg77%23%
- Vitamin C82.2 mg · 57.6 mg91%64%
- Fiber2.2 g · 4.9 g8%18%
- Sodiumlimit32.4 mg · 247 mg1%11%
- Choline16.8 mg · 61.6 mg3%11%
- Total fat0.31 g · 5.9 g<1%8%
- Vitamin E0.14 mg · 1.2 mg1%8%
- Folate58.5 µg · 76 µg15%19%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein2.3 g · 3 g5%·6%
- Saturated fatlimit0.035 g · 0.8 g<1%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates5.6 g · 6.9 g2%·3%
- Potassium273 mg · 257 mg6%·5%
- Calcium41.4 mg · 32.3 mg3%·2%
- Iron0.62 mg · 0.76 mg3%·4%
- Magnesium18.9 mg · 17.1 mg5%·4%
- Phosphorus60.3 mg · 43.7 mg5%·3%
- Zinc0.38 mg · 0.25 mg3%·2%
- Copper0.053 mg · 0.044 mg6%·5%
- Selenium1.4 µg · 1.1 µg3%·2%
- Vitamin A7.2 µg · 0 µg1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.069 mg · 0.068 mg6%·6%
- Riboflavin (B2)0.1 mg · 0.097 mg8%·7%
- Niacin (B3)0.58 mg · 0.57 mg4%·4%
- Vitamin B60.17 mg · 0.16 mg10%·10%
- 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.