Broccoli vs Cauliflower: nutrition compared
Broccoli has over 6× the vitamin K, over 2× the copper, 1.9× the riboflavin of Cauliflower per 100 g. Cauliflower has over 2× the choline, 1.5× the folate of Broccoli. Cauliflower is lower in calories (25 vs 34 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Broccoli 1 cup chopped (91 g), Cauliflower 1 cup chopped (1/2" pieces) (107 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Broccoli / serving | Cauliflower / serving | Broccoli / 100 g | Cauliflower / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 31 1.5% | 27 1.3% | 34 | 25 |
| Protein (g) | 2.3 4.7% | 1.8 3.5% | 2.6 | 1.6 |
| Total fat (g) | 0.3 0.4% | 0.3 0.3% | 0.3 | 0.2 |
| Saturated fat (g) | 0 0.2% | 0.1 0.7% | 0 | 0.1 |
| Monounsaturated fat (g) | 0 | 0 | 0 | 0 |
| Polyunsaturated fat (g) | 0 | 0 | 0 | 0 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.02 | 0.02 | 0.02 | 0.01 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 5.7 2.1% | 5.1 1.8% | 6.3 | 4.7 |
| Fiber (g) | 2.2 7.8% | 2.1 7.4% | 2.4 | 1.9 |
| Sugars (g) | 1.5 | 2 | 1.7 | 1.9 |
| Calcium (mg) | 42 3.2% | 22 1.7% | 46 | 20 |
| Iron (mg) | 0.6 3.5% | 0.4 2% | 0.7 | 0.3 |
| Magnesium (mg) | 19 4.5% | 15 3.6% | 21 | 14 |
| Phosphorus (mg) | 61 4.9% | 42 3.4% | 67 | 40 |
| Potassium (mg) | 276 5.9% | 294 6.2% | 303 | 274 |
| Sodium (mg) | 33 1.4% | 21 0.9% | 36 | 20 |
| Zinc (mg) | 0.4 3.5% | 0.3 2.3% | 0.4 | 0.2 |
| Copper (mg) | 0.05 6% | 0.03 2.9% | 0.06 | 0.02 |
| Manganese (mg) | 0.18 7.8% | 0.15 6.6% | 0.2 | 0.14 |
| Selenium (µg) | 1.5 2.6% | 0.6 1.2% | 1.6 | 0.6 |
| Vitamin A (RAE) (µg) | 7 0.8% | 0 0% | 8 | 0 |
| Vitamin C (mg) | 83.1 92% | 71.8 80% | 91.3 | 67.1 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.14 0.9% | 0.09 0.6% | 0.15 | 0.08 |
| Vitamin K (µg) | 92.8 77% | 16.6 14% | 102 | 15.5 |
| Thiamin (B1) (mg) | 0.07 5.8% | 0.05 4.5% | 0.08 | 0.05 |
| Riboflavin (B2) (mg) | 0.1 8% | 0.06 4.9% | 0.11 | 0.06 |
| Niacin (B3) (mg) | 0.6 3.6% | 0.5 3.4% | 0.6 | 0.5 |
| Vitamin B6 (mg) | 0.17 10% | 0.2 12% | 0.19 | 0.18 |
| Folate (DFE) (µg) | 59 15% | 104 26% | 65 | 97 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 17 3.1% | 47 8.6% | 19 | 44 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #170379 and #169986.
Frequently asked questions
Which is healthier, Broccoli or Cauliflower?
Broccoli has over 6× the vitamin K, over 2× the copper, 1.9× the riboflavin of Cauliflower per 100 g. Cauliflower has over 2× the choline, 1.5× the folate of Broccoli. Cauliflower is lower in calories (25 vs 34 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Broccoli scores 186 and Cauliflower scores 172. Which is 'healthier' depends on what you need more of.
Which has more protein, Broccoli or Cauliflower?
Broccoli: 2.6 g per 100 g for Broccoli vs 1.6 g for Cauliflower (2.3 vs 1.8 g per serving).
Which has fewer calories, Broccoli or Cauliflower?
Cauliflower: 34 kcal per 100 g for Broccoli vs 25 kcal for Cauliflower (31 vs 27 kcal per serving).
Related comparisons
Broccoli nutrition facts · Cauliflower nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.