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  6. Broccoli, flower clusters, raw vs. Cauliflower

Broccoli, flower clusters, raw vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on the differences between broccoli, flower clusters, raw and cauliflower

  • Cauliflower has less vitamin A, vitamin C, and iron.
  • Broccoli, flower clusters, raw covers your daily vitamin A needs 60% more than cauliflower.
  • Cauliflower contains 2 times less calcium than broccoli, flower clusters, raw. Broccoli, flower clusters, raw contains 48mg of calcium, while cauliflower contains 22mg.

Food varieties used in this article are Broccoli, flower clusters, raw and Cauliflower, raw.

Infographic

Broccoli, flower clusters, raw 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 18% 14% 29% 33% 15% 11% 28% 3.5% 30% 16%
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 +66.7%
Contains more CalciumCalcium +118.2%
Contains more IronIron +109.5%
Contains more CopperCopper +15.4%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +47.7%
Contains more SeleniumSelenium +400%
~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 311% 0% 0% 0% 16% 27% 12% 32% 37% 0% 0% 53% 0%
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 +93.4%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +98.3%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more FolateFolate +24.6%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +15.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli, flower clusters, raw Cauliflower DV% diff.
Vitamin C 93.2mg 48.2mg 50%
Vitamin K 15.5µg 13%
Choline 44.3mg 8%
Iron 0.88mg 0.42mg 6%
Vitamin B2 0.119mg 0.06mg 5%
Folate 71µg 57µg 4%
Selenium 3µg 0.6µg 4%
Vitamin B5 0.535mg 0.667mg 3%
Calcium 48mg 22mg 3%
Manganese 0.229mg 0.155mg 3%
Phosphorus 66mg 44mg 3%
Protein 2.98g 1.92g 2%
Magnesium 25mg 15mg 2%
Vitamin B6 0.159mg 0.184mg 2%
Vitamin B1 0.065mg 0.05mg 1%
Vitamin B3 0.638mg 0.507mg 1%
Vitamin E 0.08mg 1%
Zinc 0.4mg 0.27mg 1%
Copper 0.045mg 0.039mg 1%
Potassium 325mg 299mg 1%
Polyunsaturated fat 0.167g 0.031g 1%
Fructose 0.97g 1%
Fiber 2.3g 2g 1%
Calories 28kcal 25kcal 0%
Fats 0.35g 0.28g 0%
Carbs 5.06g 4.97g 0%
Net carbs 2.76g 2.97g N/A
Sugar 1.48g 1.91g N/A
Sodium 27mg 30mg 0%
Saturated fat 0.054g 0.13g 0%
Monounsaturated fat 0.024g 0.034g 0%
Tryptophan 0.029mg 0.02mg 0%
Threonine 0.091mg 0.076mg 0%
Isoleucine 0.109mg 0.071mg 0%
Leucine 0.131mg 0.106mg 0%
Lysine 0.141mg 0.217mg 0%
Methionine 0.034mg 0.02mg 0%
Phenylalanine 0.084mg 0.065mg 0%
Valine 0.128mg 0.125mg 0%
Histidine 0.05mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.98 g
Fats: 0.35 g
Carbs: 5.06 g
Water: 90.69 g
Other: 0.92 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 +55.2%
Contains more FatsFats +25%
Contains more OtherOther +21.1%
~equal in Carbs ~4.97g
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 68%
Saturated fat: Sat. Fat 0.054 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.167 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 -58.5%
Contains more Poly. FatPolyunsaturated fat +438.7%
Contains more Mono. FatMonounsaturated fat +41.7%

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, flower clusters, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169330/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.