Raw broccoli vs Frozen cauliflower, cooked with oil
In short
Gram for gram, there are 15% more calories in frozen cauliflower, cooked with oil than in raw broccoli (45 vs 39 in 100 g). Most of the calories in raw broccoli come from carbohydrate.
More in raw broccoli: vitamin K (7.1×), vitamin C (3×), folate, vitamin B6 (2.2×) and riboflavin (2.2×). More in frozen cauliflower, cooked with oil: sodium (3.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
2.6 g protein · 6.3 g carbs (1.4 g sugars) · 0.34 g fat
1.6 g protein · 3.6 g carbs (1 g sugars) · 3.1 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 g 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 K85% vs 12%
102 µg vs 14.4 µg
- Vitamin C101% vs 34%
91.3 mg vs 30.3 mg
- Folate16% vs 10%
65 µg vs 40 µg
- Vitamin B611% vs 5%
0.19 mg vs 0.085 mg
- Riboflavin (B2)9% vs 4%
0.11 mg vs 0.051 mg
- Sodiumlimit2% vs 6%
36 mg vs 130 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein2.6 g · 1.6 g5%·3%
- Total fat0.34 g · 3.1 g<1%·4%
- Saturated fatlimit0.039 g · 0.42 g<1%·2%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates6.3 g · 3.6 g2%·1%
- Fiber2.4 g · 2.6 g9%·9%
- Potassium303 mg · 135 mg6%·3%
- Calcium46 mg · 17 mg4%·1%
- Iron0.69 mg · 0.4 mg4%·2%
- Magnesium21 mg · 9 mg5%·2%
- Phosphorus67 mg · 23 mg5%·2%
- Zinc0.42 mg · 0.13 mg4%·1%
- Copper0.059 mg · 0.023 mg7%·3%
- Selenium1.6 µg · 0.6 µg3%·1%
- Vitamin A8 µg · 0 µg1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.15 mg · 0.61 mg1%·4%
- Thiamin (B1)0.077 mg · 0.036 mg6%·3%
- Niacin (B3)0.64 mg · 0.3 mg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline18.7 mg · 32.4 mg3%·6%
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.