Broccoli vs Cauliflower: Calories & Nutrition Showdown


Broccoli vs Cauliflower
Nutrition Facts
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Broccoli vs Cauliflower 100g Compare
per 100g | Broccoli | Cauliflower |
---|---|---|
Calories | 34 | 25 |
Carbohydrates | 6.64 g | 4.97 g |
Fat | 0.37 g | 0.28 g |
Dietary fiber | 2.6 g | 2 g |
Protein | 2.82 g | 1.92 g |
Calcium | 47 mg | 22 mg |
Iron | 0.73 mg | 0.42 mg |
Magnessium | 21 mg | 15 mg |
Potassium | 316 mg | 299 mg |
Sodium | 33 mg | 30 mg |
Zink | 0.41 mg | 0.27 mg |
Vitaminium B1 (Thiamine) | 0.071 mg | 0.05 mg |
Vitaminium B2 (riboflavin) | 0.117 mg | 0.06 mg |
Vitaminium B3 (Niacin) | 0.639 mg | 0.507 mg |
Vitaminium B5 | 0.573 mg | 0.667 mg |
Vitaminium B6 | 0.175 mg | 0.184 mg |
Vitaminium B9 (Folic acid) | 63 mg | 57 mg |
Vitaminium C | 89.2 mg | 48.2 mg |
Vitaminium E | 0.17 mg | 0.08 mg |
Vitaminium K | 101.6 µg | 15.5 µg |
Discovering the Nutritional Gems: Broccoli and Cauliflower
Broccoli and cauliflower, often considered the quintessential duo of the vegetable world, are not only known for their distinctive tastes and textures but also for their packed nutritional profiles. These cruciferous vegetables share a family tree with kale, Brussels sprouts, and cabbage, boasting a lineage rich in health benefits. While they may appear similar at a glance, especially when it comes to their flower-head structure, they harbor unique nutritional elements that cater to various dietary needs and preferences.
Nutritional Face-Off: Broccoli vs. Cauliflower
When it comes to choosing between broccoli and cauliflower, the decision might not be straightforward. Each offers a plethora of vitamins, minerals, and dietary fiber, making them both excellent additions to any meal. However, understanding their nutritional nuances can help tailor your diet to better suit your health goals.
Caloric Content: A Close Call
- Calories: Broccoli stands at 34 calories per 100 grams, while cauliflower offers a slightly lower count of 25 calories.
Macronutrients and Fiber: The Balance of Health
- Carbohydrates: Broccoli contains 6.64 grams, compared to cauliflower's 4.97 grams per 100 grams.
- Fiber: Broccoli provides a fiber boost with 2.6 grams, against cauliflower's 2 grams, aiding in digestion and satiety.
- Fat: Both vegetables are low in fat, with broccoli at 0.37 grams and cauliflower at 0.28 grams.
- Protein: Broccoli edges out with 2.82 grams of protein, compared to cauliflower's 1.92 grams, making it a slightly better option for muscle maintenance and growth.
Vitamins and Minerals: The Nutrient Powerhouses
- Both vegetables are cholesterol-free and low in sodium, making them heart-healthy choices.
- Broccoli is a superior source of vitamins A, C, and K, crucial for vision, immune function, and blood clotting, respectively.
- Cauliflower, while lower in these vitamins, provides a good amount of vitamin B5, essential for energy production and brain health.
- In terms of minerals, broccoli offers more calcium, iron, magnesium, potassium, and zinc, supporting bone health, oxygen transport, enzyme function, and immune defense.
Which to Choose?
The decision between broccoli and cauliflower ultimately depends on your personal health goals and dietary preferences. If you're looking for lower calories and a subtler taste, cauliflower might be your go-to. On the other hand, if you're aiming for higher protein and vitamin content, especially Vitamin A and C, broccoli is the clear winner.
Regardless of your choice, incorporating both of these nutritional powerhouses into your diet can lead to improved health outcomes. They can be enjoyed raw, steamed, roasted, or blended into soups and sauces, making them versatile additions to your culinary repertoire.
In the end, whether you lean towards broccoli or cauliflower, you're making a choice that benefits your health. The key is variety and balance, ensuring you receive a wide range of nutrients to support your body's needs.
Broccoli 100g
34kcalCalories source
- 65% CARBS.
- 27% PROTEIN
- 8% FAT
Cauliflower 100g
25kcalCalories source
- 66% CARBS
- 26% PROTEIN
- 8% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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