Cauliflower, raw vs Broccoli, raw
Nutrition comparison per 100 g.
Cauliflower, raw
28 kcal
Broccoli, raw
32 kcal
Calories
28 kcal
32 kcal
Protein
1.6 g
2.6 g
Carbs
4.7 g
6.3 g
Fiber
1.9 g
2.4 g
Sugars
1.9 g
1.7 g
Fat
0.2 g
0.3 g
Sodium
30 mg
36 mg
Key takeaways
- Cauliflower, raw has 13% fewer calories (28 kcal vs 32 kcal).
- Broccoli, raw has more protein (2.6 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 6.3 g).
- Broccoli, raw has more fiber (2.4 g vs 1.9 g).
- Broccoli, raw has more sugars (1.7 g vs 1.9 g).
| Macronutrients | Cauliflower, raw | Broccoli, raw |
|---|---|---|
| Calories | 28 kcal | 32 kcal |
| Protein | 1.6 g | 2.6 g |
| Total Fat | 0.2 g | 0.3 g |
| Total Carbohydrate | 4.7 g | 6.3 g |
| Dietary Fiber | 1.9 g | 2.4 g |
| Total Sugars | 1.9 g | 1.7 g |
| Water | 92.7 g | 90.0 g |
| Carbohydrates | Cauliflower, raw | Broccoli, raw |
|---|---|---|
| Total Carbohydrate | 4.7 g | 6.3 g |
| Dietary Fiber | 1.9 g | 2.4 g |
| Starch | ~ | 0.0 g |
| Total Sugars | 1.9 g | 1.7 g |
| Fats & Fatty Acids | Cauliflower, raw | Broccoli, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.3 g |
| Saturated Fat | 0.1 g | 0.0 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.0 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 7.0 mg | 21.0 mg |
| Omega-6 Fatty Acids | 8.0 mg | 17.0 mg |
| Protein & Amino Acids | Cauliflower, raw | Broccoli, raw |
|---|---|---|
| Protein | 1.6 g | 2.6 g |
| Histidine | 56.0 mg | 59.0 mg |
| Isoleucine | 71.0 mg | 79.0 mg |
| Leucine | 106.0 mg | 129.0 mg |
| Lysine | 217.0 mg | 135.0 mg |
| Methionine | 20.0 mg | 38.0 mg |
| Phenylalanine | 65.0 mg | 117.0 mg |
| Threonine | 76.0 mg | 88.0 mg |
| Tryptophan | 20.0 mg | 33.0 mg |
| Valine | 125.0 mg | 125.0 mg |
| Alanine | 116.0 mg | 104.0 mg |
| Arginine | 86.0 mg | 191.0 mg |
| Aspartic Acid | 177.0 mg | 325.0 mg |
| Cystine | 20.0 mg | 28.0 mg |
| Glutamic Acid | 257.0 mg | 542.0 mg |
| Glycine | 71.0 mg | 89.0 mg |
| Proline | 71.0 mg | 110.0 mg |
| Serine | 86.0 mg | 121.0 mg |
| Tyrosine | 51.0 mg | 50.0 mg |
| Vitamins | Cauliflower, raw | Broccoli, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 31.0 mcg |
| Vitamin C | 67.1 mg | 91.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 0.8 mg |
| Vitamin K | 15.5 mcg | 102.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.5 mg | 0.6 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 97.0 mcg | 65.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.7 mg | 0.6 mg |
| Choline | 44.3 mg | 18.7 mg |
| Betaine | ~ | 0.1 mg |
| Minerals | Cauliflower, raw | Broccoli, raw |
|---|---|---|
| Calcium | 22.0 mg | 47.0 mg |
| Iron | 0.4 mg | 0.7 mg |
| Magnesium | 15.0 mg | 21.0 mg |
| Phosphorus | 44.0 mg | 67.0 mg |
| Potassium | 299.0 mg | 316.0 mg |
| Sodium | 30.0 mg | 36.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.2 mg |
| Selenium | 0.6 mcg | 2.5 mcg |
| Fluoride | 1.0 mcg | ~ |
| Sterols | Cauliflower, raw | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 18.0 mg | ~ |
| Other | Cauliflower, raw | Broccoli, 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 | 0.9 g |
Frequently asked questions
Which has fewer calories, Cauliflower, raw or Broccoli, raw?
Cauliflower, raw has fewer calories: 28 kcal for Cauliflower, raw vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Cauliflower, raw or Broccoli, raw?
Broccoli, raw has more protein: 1.6 g for Cauliflower, raw vs 2.6 g for Broccoli, raw per 100 g.
Which has more fiber, Cauliflower, raw or Broccoli, raw?
Broccoli, raw has more fiber: 1.9 g for Cauliflower, raw vs 2.4 g for Broccoli, raw per 100 g.
Is Cauliflower, raw or Broccoli, raw healthier?
Cauliflower, raw is lower in calories, and Broccoli, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.