Broccoli vs Cauliflower: Calories & Nutrition Showdown



Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Broccoli vs Cauliflower
Nutrition Facts

Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Cauliflower
Serving size:
  change
one cauliflower (880g)cup (105g)half cup (52.5g)1 floret (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Broccoli vs Cauliflower 100g Compare


per 100gBroccoliCauliflower
Calories34 25
Carbohydrates6.64 g4.97 g
Fat0.37 g0.28 g
Dietary fiber2.6 g2 g
Protein2.82 g1.92 g
Calcium47 mg22 mg
Iron0.73 mg0.42 mg
Magnessium21 mg15 mg
Potassium316 mg299 mg
Sodium33 mg30 mg
Zink0.41 mg0.27 mg
Vitaminium B1 (Thiamine)0.071 mg0.05 mg
Vitaminium B2 (riboflavin)0.117 mg0.06 mg
Vitaminium B3 (Niacin)0.639 mg0.507 mg
Vitaminium B50.573 mg0.667 mg
Vitaminium B60.175 mg0.184 mg
Vitaminium B9 (Folic acid)63 mg57 mg
Vitaminium C89.2 mg48.2 mg
Vitaminium E0.17 mg0.08 mg
Vitaminium K101.6 µg15.5 µg
Broccoli vs Cauliflower: A Nutritional Comparison

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

34kcal

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Cauliflower 100g

25kcal

Calories source

  • 66% CARBS
  • 26% PROTEIN
  • 8% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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