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  6. Broccoli, cooked, boiled, drained, without salt vs. Cauliflower

Broccoli, cooked, boiled, drained, without salt vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between Broccoli, cooked, boiled, drained, without salt and Cauliflower?

  • Cauliflower has less Vitamin K, Vitamin C, Folate, Vitamin E , Vitamin A RAE, and Fiber than Broccoli, cooked, boiled, drained, without salt.
  • Broccoli, cooked, boiled, drained, without salt's daily need coverage for Vitamin K is 105% higher.

We used Broccoli, cooked, boiled, drained, without salt and Cauliflower, raw types in this comparison.

Infographic

Broccoli, cooked, boiled, drained, without salt vs Cauliflower infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 12% 26% 25% 20% 12% 29% 5.3% 25% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +81.8%
Contains more IronIron +59.5%
Contains more CopperCopper +56.4%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +52.3%
Contains more ManganeseManganese +25.2%
Contains more SeleniumSelenium +166.7%
Contains less SodiumSodium -26.8%
~equal in Potassium ~299mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 216% 93% 29% 0% 16% 28% 10% 37% 46% 0% 353% 81% 22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +34.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +1712.5%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +105%
Contains more Vitamin KVitamin K +810.3%
Contains more FolateFolate +89.5%
Contains more CholineCholine +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B5 ~0.667mg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 89%
Protein: 2.38 g
Fats: 0.41 g
Carbs: 7.18 g
Water: 89.25 g
Other: 0.78 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +24%
Contains more FatsFats +46.4%
Contains more CarbsCarbs +44.5%
~equal in Water ~92.07g
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 14% 59%
Saturated Fat: Sat. Fat 0.079 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.17 g
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated Fat -39.2%
Contains more Mono. FatMonounsaturated Fat +17.6%
Contains more Poly. FatPolyunsaturated fat +448.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 37% 56%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.49 g
Fructose: 0.74 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +91.8%
Contains more FructoseFructose +31.1%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli, cooked, boiled, drained, without salt Cauliflower
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli, cooked, boiled, drained, without salt Cauliflower Opinion
Calories 35kcal 25kcal Broccoli, cooked, boiled, drained, without salt
Protein 2.38g 1.92g Broccoli, cooked, boiled, drained, without salt
Fats 0.41g 0.28g Broccoli, cooked, boiled, drained, without salt
Vitamin C 64.9mg 48.2mg Broccoli, cooked, boiled, drained, without salt
Net carbs 3.88g 2.97g Broccoli, cooked, boiled, drained, without salt
Carbs 7.18g 4.97g Broccoli, cooked, boiled, drained, without salt
Magnesium 21mg 15mg Broccoli, cooked, boiled, drained, without salt
Calcium 40mg 22mg Broccoli, cooked, boiled, drained, without salt
Potassium 293mg 299mg Cauliflower
Iron 0.67mg 0.42mg Broccoli, cooked, boiled, drained, without salt
Sugar 1.39g 1.91g Broccoli, cooked, boiled, drained, without salt
Fiber 3.3g 2g Broccoli, cooked, boiled, drained, without salt
Copper 0.061mg 0.039mg Broccoli, cooked, boiled, drained, without salt
Zinc 0.45mg 0.27mg Broccoli, cooked, boiled, drained, without salt
Phosphorus 67mg 44mg Broccoli, cooked, boiled, drained, without salt
Sodium 41mg 30mg Cauliflower
Vitamin A 1548IU 0IU Broccoli, cooked, boiled, drained, without salt
Vitamin A RAE 77µg 0µg Broccoli, cooked, boiled, drained, without salt
Vitamin E 1.45mg 0.08mg Broccoli, cooked, boiled, drained, without salt
Manganese 0.194mg 0.155mg Broccoli, cooked, boiled, drained, without salt
Selenium 1.6µg 0.6µg Broccoli, cooked, boiled, drained, without salt
Vitamin B1 0.063mg 0.05mg Broccoli, cooked, boiled, drained, without salt
Vitamin B2 0.123mg 0.06mg Broccoli, cooked, boiled, drained, without salt
Vitamin B3 0.553mg 0.507mg Broccoli, cooked, boiled, drained, without salt
Vitamin B5 0.616mg 0.667mg Cauliflower
Vitamin B6 0.2mg 0.184mg Broccoli, cooked, boiled, drained, without salt
Vitamin K 141.1µg 15.5µg Broccoli, cooked, boiled, drained, without salt
Folate 108µg 57µg Broccoli, cooked, boiled, drained, without salt
Choline 40.1mg 44.3mg Cauliflower
Saturated Fat 0.079g 0.13g Broccoli, cooked, boiled, drained, without salt
Monounsaturated Fat 0.04g 0.034g Broccoli, cooked, boiled, drained, without salt
Polyunsaturated fat 0.17g 0.031g Broccoli, cooked, boiled, drained, without salt
Tryptophan 0.034mg 0.02mg Broccoli, cooked, boiled, drained, without salt
Threonine 0.096mg 0.076mg Broccoli, cooked, boiled, drained, without salt
Isoleucine 0.092mg 0.071mg Broccoli, cooked, boiled, drained, without salt
Leucine 0.147mg 0.106mg Broccoli, cooked, boiled, drained, without salt
Lysine 0.155mg 0.217mg Cauliflower
Methionine 0.043mg 0.02mg Broccoli, cooked, boiled, drained, without salt
Phenylalanine 0.116mg 0.065mg Broccoli, cooked, boiled, drained, without salt
Valine 0.138mg 0.125mg Broccoli, cooked, boiled, drained, without salt
Histidine 0.063mg 0.056mg Broccoli, cooked, boiled, drained, without salt
Fructose 0.74g 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli, cooked, boiled, drained, without salt Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
72%
Broccoli, cooked, boiled, drained, without salt
30%
Cauliflower
Minerals Daily Need Coverage Score
18%
Broccoli, cooked, boiled, drained, without salt
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Broccoli, cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Broccoli, cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Broccoli, cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Broccoli, cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli, cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt is relatively richer in minerals
Which food is richer in vitamins?
Broccoli, cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169967/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.