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  6. Broccoli, stalks, raw vs. Cauliflower, green, raw

Broccoli, stalks, raw vs. Cauliflower, green, raw — In-Depth Nutrition Comparison

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What are the main differences between broccoli, stalks, raw and cauliflower, green, raw?

  • Cauliflower, green, raw has less vitamin C than broccoli, stalks, raw.

We used Broccoli, stalks, raw and Cauliflower, green, raw types in this comparison.

Infographic

Broccoli, stalks, raw vs Cauliflower, green, raw 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 14% 9.9% 26% 27% 14% 17% 27% 3% 32% 3.3%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +45.5%
Contains more IronIron +20.5%
Contains more SeleniumSelenium +400%
Contains more ZincZinc +60%
Contains less SodiumSodium -14.8%
~equal in Potassium ~300mg
~equal in Copper ~0.041mg
~equal in Phosphorus ~62mg
~equal in Manganese ~0.247mg

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% 6.7% 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 294% 2.7% 0.8% 0% 20% 24% 14% 42% 51% 0% 51% 43% 31%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more FolateFolate +24.6%
Contains more Vitamin B1Vitamin B1 +23.1%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +30.1%
Contains more Vitamin B6Vitamin B6 +39.6%
~equal in Vitamin C ~88.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli, stalks, raw Cauliflower, green, raw DV% diff.
Vitamin K 20.2µg 17%
Fiber 3.2g 13%
Choline 57.1mg 10%
Vitamin C 93.2mg 88.1mg 6%
Vitamin B6 0.159mg 0.222mg 5%
Folate 71µg 57µg 4%
Selenium 3µg 0.6µg 4%
Vitamin B5 0.535mg 0.696mg 3%
Iron 0.88mg 0.73mg 2%
Calcium 48mg 33mg 2%
Zinc 0.4mg 0.64mg 2%
Vitamin B3 0.638mg 0.734mg 1%
Vitamin B2 0.119mg 0.102mg 1%
Vitamin A 20µg 8µg 1%
Vitamin B1 0.065mg 0.08mg 1%
Phosphorus 66mg 62mg 1%
Potassium 325mg 300mg 1%
Magnesium 25mg 20mg 1%
Manganese 0.229mg 0.247mg 1%
Calories 28kcal 31kcal 0%
Protein 2.98g 2.95g 0%
Fats 0.35g 0.3g 0%
Carbs 5.24g 6.09g 0%
Net carbs 5.24g 2.89g N/A
Sugar 3.03g N/A
Copper 0.045mg 0.041mg 0%
Sodium 27mg 23mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.054g 0.047g 0%
Monounsaturated fat 0.024g 0.028g 0%
Polyunsaturated fat 0.167g 0.133g 0%
Tryptophan 0.029mg 0.039mg 0%
Threonine 0.091mg 0.107mg 0%
Isoleucine 0.109mg 0.112mg 0%
Leucine 0.131mg 0.172mg 0%
Lysine 0.141mg 0.158mg 0%
Methionine 0.034mg 0.042mg 0%
Phenylalanine 0.084mg 0.105mg 0%
Valine 0.128mg 0.148mg 0%
Histidine 0.05mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.98 g
Fats: 0.35 g
Carbs: 5.24 g
Water: 90.69 g
Other: 0.74 g
3% 6% 90%
Protein: 2.95 g
Fats: 0.3 g
Carbs: 6.09 g
Water: 89.79 g
Other: 0.87 g
Contains more FatsFats +16.7%
Contains more CarbsCarbs +16.2%
Contains more OtherOther +17.6%
~equal in Protein ~2.95g
~equal in Water ~89.79g

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
23% 13% 64%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.133 g
Contains more Poly. FatPolyunsaturated fat +25.6%
Contains less Sat. FatSaturated fat -13%
Contains more Mono. FatMonounsaturated fat +16.7%

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, stalks, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169331/nutrients
  2. Cauliflower, green, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169389/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.