Broccoli, chinese, cooked vs Cauliflower, raw
Nutrition comparison per 100 g.
Broccoli, chinese, cooked
22 kcal
Cauliflower, raw
28 kcal
Calories
22 kcal
28 kcal
Protein
1.1 g
1.6 g
Carbs
3.8 g
4.7 g
Fiber
2.5 g
1.9 g
Sugars
0.8 g
1.9 g
Fat
0.7 g
0.2 g
Sodium
7 mg
30 mg
Key takeaways
- Broccoli, chinese, cooked has 19% fewer calories (22 kcal vs 28 kcal).
- Cauliflower, raw has more protein (1.6 g vs 1.1 g).
- Broccoli, chinese, cooked has more carbs (3.8 g vs 4.7 g).
- Broccoli, chinese, cooked has more fiber (2.5 g vs 1.9 g).
- Broccoli, chinese, cooked has more sugars (0.8 g vs 1.9 g).
| Macronutrients | Broccoli, chinese, cooked | Cauliflower, raw |
|---|---|---|
| Calories | 22 kcal | 28 kcal |
| Protein | 1.1 g | 1.6 g |
| Total Fat | 0.7 g | 0.2 g |
| Total Carbohydrate | 3.8 g | 4.7 g |
| Dietary Fiber | 2.5 g | 1.9 g |
| Total Sugars | 0.8 g | 1.9 g |
| Water | 93.5 g | 92.7 g |
| Carbohydrates | Broccoli, chinese, cooked | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 3.8 g | 4.7 g |
| Dietary Fiber | 2.5 g | 1.9 g |
| Total Sugars | 0.8 g | 1.9 g |
| Fats & Fatty Acids | Broccoli, chinese, cooked | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.7 g | 0.2 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.3 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 258.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 76.0 mg | 8.0 mg |
| Protein & Amino Acids | Broccoli, chinese, cooked | Cauliflower, raw |
|---|---|---|
| Protein | 1.1 g | 1.6 g |
| Histidine | ~ | 56.0 mg |
| Isoleucine | ~ | 71.0 mg |
| Leucine | ~ | 106.0 mg |
| Lysine | ~ | 217.0 mg |
| Methionine | ~ | 20.0 mg |
| Phenylalanine | ~ | 65.0 mg |
| Threonine | ~ | 76.0 mg |
| Tryptophan | ~ | 20.0 mg |
| Valine | ~ | 125.0 mg |
| Alanine | ~ | 116.0 mg |
| Arginine | ~ | 86.0 mg |
| Aspartic Acid | ~ | 177.0 mg |
| Cystine | ~ | 20.0 mg |
| Glutamic Acid | ~ | 257.0 mg |
| Glycine | ~ | 71.0 mg |
| Proline | ~ | 71.0 mg |
| Serine | ~ | 86.0 mg |
| Tyrosine | ~ | 51.0 mg |
| Vitamins | Broccoli, chinese, cooked | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 82.0 mcg | 0.0 mcg |
| Vitamin C | 28.2 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.5 mg | 0.1 mg |
| Vitamin K | 84.8 mcg | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.5 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 99.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.7 mg |
| Choline | 25.3 mg | 44.3 mg |
| Betaine | 0.1 mg | ~ |
| Minerals | Broccoli, chinese, cooked | Cauliflower, raw |
|---|---|---|
| Calcium | 100.0 mg | 22.0 mg |
| Iron | 0.6 mg | 0.4 mg |
| Magnesium | 18.0 mg | 15.0 mg |
| Phosphorus | 41.0 mg | 44.0 mg |
| Potassium | 261.0 mg | 299.0 mg |
| Sodium | 7.0 mg | 30.0 mg |
| Zinc | 0.4 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.3 mg | 0.2 mg |
| Selenium | 1.3 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Broccoli, chinese, cooked | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Broccoli, chinese, cooked | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.8 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Broccoli, chinese, cooked or Cauliflower, raw?
Broccoli, chinese, cooked has fewer calories: 22 kcal for Broccoli, chinese, cooked vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Broccoli, chinese, cooked or Cauliflower, raw?
Cauliflower, raw has more protein: 1.1 g for Broccoli, chinese, cooked vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Broccoli, chinese, cooked or Cauliflower, raw?
Broccoli, chinese, cooked has more fiber: 2.5 g for Broccoli, chinese, cooked vs 1.9 g for Cauliflower, raw per 100 g.
Is Broccoli, chinese, cooked or Cauliflower, raw healthier?
Broccoli, chinese, cooked is lower in calories, and Cauliflower, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.