Broccoli (Raw)vsCauliflower (Raw)
Broccoli (Raw) has 31 calories and 2.6g protein per 100g. Cauliflower (Raw) has 25 calories and 1.9g protein per 100g Broccoli (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Broccoli (Raw) vs Cauliflower (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 19% fewer calories.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Broccoli | Cauliflower Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 25kcal1% | +6.0kcal |
| Protein | 2.6g5% | 1.9g4% | +0.65g |
| Total Fat | 0.34g0% | 0.28g0% | +<0.1g |
| Saturated Fat | <0.1g0% | 0.13g1% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 6.3g2% | 5.0g2% | +1.3g |
| Dietary Fiber | 2.4g9% | 2.0g7% | +0.40g |
| Sugars | — | 1.9g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 0mcg0% | +8.0mcg |
| Vitamin C | 91mg101% | 48mg54% | +43mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.15mg1% | <0.1mg1% | +<0.1mg |
| Vitamin K | 102mcg85% | 16mcg13% | +87mcg |
| Vitamin B6 | 0.19mg11% | 0.18mg11% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 65mcg16% | 57mcg14% | +8.0mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 0.51mg3% | +0.13mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 30mg1% | +6.0mg |
| Calcium | 46mg4% | 22mg2% | +24mg |
| Iron | 0.69mg4% | 0.42mg2% | +0.27mg |
| Potassium | 303mg6% | 299mg6% | +4.0mg |
| Phosphorus | 67mg5% | 44mg4% | +23mg |
| Magnesium | 21mg5% | 15mg4% | +6.0mg |
| Zinc | 0.42mg4% | 0.27mg2% | +0.15mg |
| Copper | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Manganese | 0.20mg9% | 0.15mg7% | +<0.1mg |
| Selenium | 1.6mcg3% | 0.60mcg1% | +1.0mcg |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is moderately lower in calories than Broccoli (Raw), containing 25 kcal compared to 31 kcal per 100g (24% fewer calories).
Protein: Both are similar in protein content, with Broccoli (Raw) providing 2.57g and Cauliflower (Raw) providing 1.92g per 100g.
Fat: Both have similar fat content — Broccoli (Raw) has 0.34g and Cauliflower (Raw) has 0.28g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Broccoli (Raw): 8mcg vs 0mcg), Vitamin K (Broccoli (Raw): 102mcg vs 15.5mcg), Vitamin C (Broccoli (Raw): 91.3mg vs 48.2mg).
Key Minerals: Notable mineral differences include Selenium (Broccoli (Raw): 1.6mcg vs 0.6mcg), Calcium (Broccoli (Raw): 46mg vs 22mg), Iron (Broccoli (Raw): 0.69mg vs 0.42mg).
Diet Suitability: Cauliflower (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Broccoli (Raw) or Cauliflower (Raw)?
- Broccoli (Raw) has more protein with 2.57g per 100g compared to 1.92g for Cauliflower (Raw).
- Which is lower in calories, Broccoli (Raw) or Cauliflower (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 31 kcal.
- Is Broccoli (Raw) or Cauliflower (Raw) healthier?
- It depends on your goals. Broccoli (Raw) has 31 calories and 2.57g protein per 100g, while Cauliflower (Raw) has 25 calories and 1.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Broccoli (Raw) or Cauliflower (Raw)?
- Cauliflower (Raw) is leaner with 0.28g of fat per 100g compared to 0.34g.
- Which has more fiber, Broccoli (Raw) or Cauliflower (Raw)?
- Broccoli (Raw) has more fiber with 2.4g per 100g compared to 2g.