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  6. Broccoli, frozen, chopped, cooked, boiled, drained, with salt vs. Cauliflower

Broccoli, frozen, chopped, cooked, boiled, drained, with salt vs. Cauliflower — In-Depth Nutrition Comparison

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How are Broccoli, frozen, chopped, cooked, boiled, drained, with salt and Cauliflower different?

  • Broccoli, frozen, chopped, cooked, boiled, drained, with salt is richer in Vitamin K, Vitamin E, and Vitamin A, while Cauliflower is higher in Vitamin C, Vitamin B5, and Choline.
  • Broccoli, frozen, chopped, cooked, boiled, drained, with salt covers your daily need of Vitamin K 61% more than Cauliflower.
  • Cauliflower is lower in Sodium.

Broccoli, frozen, chopped, cooked, boiled, drained, with salt and Cauliflower, raw types were used in this article.

Infographic

Broccoli, frozen, chopped, cooked, boiled, drained, with 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 9.3% 9.9% 13% 23% 11% 7.6% 21% 34% 29% 3.8%
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 CalciumCalcium +50%
Contains more IronIron +45.2%
Contains more PhosphorusPhosphorus +11.4%
Contains more ManganeseManganese +43.9%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +110.6%
Contains more CopperCopper +14.7%
Contains less SodiumSodium -88.5%
~equal in Zinc ~0.27mg

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 134% 61% 26% 0% 14% 19% 8.6% 16% 30% 0% 220% 42% 8.8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1550%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin KVitamin K +468.4%
Contains more Vitamin CVitamin C +20.2%
Contains more Vitamin B3Vitamin B3 +10.7%
Contains more Vitamin B5Vitamin B5 +143.4%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more CholineCholine +173.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 3.1 g
Fats: 0.12 g
Carbs: 5.35 g
Water: 90.72 g
Other: 0.71 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 +61.5%
Contains more FatsFats +133.3%
~equal in Carbs ~4.97g
~equal in Water ~92.07g
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 68%
Saturated Fat: Sat. Fat 0.018 g
Monounsaturated Fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.055 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 -86.2%
Contains more Poly. FatPolyunsaturated fat +77.4%
Contains more Mono. FatMonounsaturated Fat +325%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli, frozen, chopped, cooked, boiled, drained, with 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli, frozen, chopped, cooked, boiled, drained, with salt Cauliflower Opinion
Calories 28kcal 25kcal Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Protein 3.1g 1.92g Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Fats 0.12g 0.28g Cauliflower
Vitamin C 40.1mg 48.2mg Cauliflower
Net carbs 2.35g 2.97g Cauliflower
Carbs 5.35g 4.97g Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Magnesium 13mg 15mg Cauliflower
Calcium 33mg 22mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Potassium 142mg 299mg Cauliflower
Iron 0.61mg 0.42mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Sugar 1.47g 1.91g Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Fiber 3g 2g Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Copper 0.034mg 0.039mg Cauliflower
Zinc 0.28mg 0.27mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Phosphorus 49mg 44mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Sodium 260mg 30mg Cauliflower
Vitamin A 1011IU 0IU Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Vitamin A 51µg 0µg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Vitamin E 1.32mg 0.08mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Manganese 0.223mg 0.155mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Selenium 0.7µg 0.6µg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Vitamin B1 0.055mg 0.05mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Vitamin B2 0.081mg 0.06mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Vitamin B3 0.458mg 0.507mg Cauliflower
Vitamin B5 0.274mg 0.667mg Cauliflower
Vitamin B6 0.13mg 0.184mg Cauliflower
Vitamin K 88.1µg 15.5µg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Folate 56µg 57µg Cauliflower
Choline 16.2mg 44.3mg Cauliflower
Saturated Fat 0.018g 0.13g Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Monounsaturated Fat 0.008g 0.034g Cauliflower
Polyunsaturated fat 0.055g 0.031g Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Tryptophan 0.032mg 0.02mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Threonine 0.101mg 0.076mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Isoleucine 0.121mg 0.071mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Leucine 0.145mg 0.106mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Lysine 0.156mg 0.217mg Cauliflower
Methionine 0.037mg 0.02mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Phenylalanine 0.094mg 0.065mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Valine 0.142mg 0.125mg Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Histidine 0.055mg 0.056mg Cauliflower
Fructose 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, frozen, chopped, cooked, boiled, drained, with 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
45%
Broccoli, frozen, chopped, cooked, boiled, drained, with salt
30%
Cauliflower
Minerals Daily Need Coverage Score
16%
Broccoli, frozen, chopped, cooked, boiled, drained, with salt
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 230mg)
Which food is lower in Sugar?
Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Broccoli, frozen, chopped, cooked, boiled, drained, with salt is lower in Sugar (difference - 0.44g)
Which food is lower in Saturated Fat?
Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Broccoli, frozen, chopped, cooked, boiled, drained, with salt is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Broccoli, frozen, chopped, cooked, boiled, drained, with salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Broccoli, frozen, chopped, cooked, boiled, drained, with salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli, frozen, chopped, cooked, boiled, drained, with salt
Broccoli, frozen, chopped, cooked, boiled, drained, with salt is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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, frozen, chopped, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168511/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.