Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Broccoli vs Cauliflower - In-Depth Nutrition and Health Comparison

Compare
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on June 01, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Broccoli
vs
Cauliflower

Summary

Broccoli and cauliflower are closely related to each other, being different cultivars of the same species.

Broccoli is higher in calories, protein, fats, and carbohydrates. However, cauliflower contains more sugars, whereas broccoli is richer in dietary fiber. Broccoli also wins in both the vitamin and mineral categories, being richer in vitamins E, K, A, and vitamin C, calcium, iron, zinc, and phosphorus. Cauliflower, on the other hand, is lower in sodium and contains higher amounts of choline.

Even though broccoli is overall richer in nutrients, both cauliflower and broccoli are full of essential nutrients and have many health benefits. The final choice depends on personal preferences and needs.

Introduction

Broccoli and cauliflower are often used in the kitchen together, as they complement each other. Both of these vegetables are cruciferous and have a lot in common. In this article, we will talk about those similarities, as well as their differences, mainly focusing on health and nutrition.

Classification

Cauliflower and broccoli share the same species, family, and genus. These vegetables belong to the Brassica oleracea species in the Brassica genus and the Brassicaceae family. What differentiates broccoli and cauliflower is their cultivar. Broccoli belongs to the Italica cultivar, whereas cauliflower is a part of the Botrytis variety.

Broccoli and cauliflower are closely related to cabbage, kale, and Brussel sprouts.

Appearance

The apparent difference between broccoli and cauliflower lies in their color, with broccoli being associated with green and cauliflower with white. Another difference is the edible part of the vegetables: in cauliflower, it is only the head, whereas the edible part of broccoli is the flower bud.

Taste and Use

Broccoli and cauliflower are often used in the same way in the kitchen. They are usually steamed, boiled, roasted, or used raw.

The taste of these vegetables is quite distinctly different, with cauliflower having a sweeter taste, while broccoli is usually mildly bitter. However, research has shown that the perception of the bitter taste of broccoli varies from person to person, depending on genetic makeup and other factors (1).

Growing Conditions

Broccoli is a biennial plant and is considered to be a cool-season crop, meaning it prefers temperatures between 18 to 24°C (64 to 75°F).

On the other hand, cauliflower is an annual plant that grows best in temperatures between 21 and 29°C (70 to 84°F).

Varieties

Both broccoli and cauliflower have dozens of varieties and can appear in many colors, including white, green, purple, orange, and yellow.

The four main groups of cauliflower varieties are Italian, Northern European annual, Northern European biennial, and Asian. The most commonly used cauliflower is the white cultivar of the Italian variety.

Broccoli has three commonly grown types: Calabrese broccoli, sprouting broccoli, and purple or violet cauliflower. The most commonly used broccoli is the Calabrese broccoli.

The purple cauliflower exhibits both broccoli and cauliflower properties, and it is unclear whether it is a hybrid variety (2).

Nutrition

Cauliflower and broccoli, like all other cruciferous vegetables, are filled with essential nutrients. Here, we will see which vegetable is richer in these nutrients.

Depending on growing conditions and varieties of the vegetable, the nutrition may differ. In this article, we are using nutritional facts about the most common types of broccoli and cauliflower: Calabrese broccoli and white cauliflower.

Macronutrients and Calories

Cauliflower consists of 92% water. Broccoli is a little denser, with a water percentage of 89.

One average serving of broccoli is larger than that of cauliflower. A serving of broccoli weighs 148g, whereas a serving of cauliflower is 107g or equal to one cup of chopped half of cauliflower.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +46.9%
Contains more Fats +32.1%
Contains more Carbs +33.6%
Contains more Other +14.5%
Equal in Water - 92.07
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Protein +46.9%
Contains more Fats +32.1%
Contains more Carbs +33.6%
Contains more Other +14.5%
Equal in Water - 92.07

Calories

As broccoli is denser and richer in most nutrients, it has a higher caloric value. A 100g of broccoli contains 34 calories, with the same amount of cauliflower containing 25 calories.

Both vegetables are low-calorie foods.

Protein and Fats

Broccoli is higher in both protein and fats.

Both broccoli and cauliflower are very low in fats, containing less than 0.5g per 100g serving.

The vegetables are not particularly rich in protein as well.

Both vegetables contain some amounts of all essential amino acids. The predominant essential amino acid found in broccoli is tryptophan, while in cauliflower, it is lysine. Lysine is the only essential amino acid that cauliflower is richer in compared to broccoli.

Carbohydrates

Broccoli is higher in carbohydrates, both net carbs and dietary fiber. Broccoli contains 4g of net carbs and 2.6g of dietary fiber, whereas cauliflower contains 3g of net carbs and 2g of dietary fiber.

The sugars found in cauliflower are glucose and fructose, while broccoli also contains maltose, lactose, and sucrose.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Glucose +91.8%
Contains more Fructose +42.6%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 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 Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Glucose +91.8%
Contains more Fructose +42.6%
 

Vitamins

Both vegetables are excellent sources of B complex vitamins and vitamin C, with broccoli being richer in most. Broccoli also contains vitamin A, which is absent in cauliflower.

Broccoli is 1.85 times richer in vitamin C, physiological antioxidant required for collagen synthesis and adequate immune function (3).

Broccoli is also 6.5 times richer in vitamin K, a fat-soluble vitamin required for blood clotting and bone health (4).

A 100g of broccoli contains 99% of the recommended daily value of vitamin C and 85% of the recommended daily value of vitamin K.

Broccoli and cauliflower both do not contain vitamin D and vitamin B12.

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +875%
Contains more Vitamin C +85.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +26%
Contains more Folate +10.5%
Contains more Vitamin K +555.5%
Contains more Vitamin B5 +16.4%
Equal in Vitamin B6 - 0.184
Equal in Folate - 57
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +875%
Contains more Vitamin C +85.1%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +26%
Contains more Folate +10.5%
Contains more Vitamin K +555.5%
Contains more Vitamin B5 +16.4%
Equal in Vitamin B6 - 0.184
Equal in Folate - 57

Minerals

Broccoli is also the clear winner in the mineral category. It is richer in calcium, iron, zinc, phosphorus, magnesium, copper, and potassium.

Cauliflower is lower in sodium and richer in choline.

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.
Contains more Calcium +113.6%
Contains more Iron +73.8%
Contains more Magnesium +40%
Contains more Phosphorus +50%
Contains more Zinc +51.9%
Contains more Copper +25.6%
Contains more Manganese +35.5%
Contains more Selenium +316.7%
Equal in Potassium - 299
Equal in Sodium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +113.6%
Contains more Iron +73.8%
Contains more Magnesium +40%
Contains more Phosphorus +50%
Contains more Zinc +51.9%
Contains more Copper +25.6%
Contains more Manganese +35.5%
Contains more Selenium +316.7%
Equal in Potassium - 299
Equal in Sodium - 30

Oxalates

According to one study, cauliflower and broccoli are very low in oxalates, containing 0mg - 1.4mg of oxalates (5).

However, according to another study, cauliflower contains 5mg of oxalates, and broccoli contains 20mg (6).

Glycemic Index

Broccoli and cauliflower, like most vegetables, have low glycemic indices. Exact glycemic index values have not been calculated yet for these vegetables due to their low carbohydrate contents.

If interested, you can read more about the glycemic impact of cauliflower.

Insulin Index

Broccoli has an insulin index of 29, whereas the insulin index of cauliflower is calculated to be 48.

Our "Glycemic Index vs. Insulin Index" helps better understand the difference between insulin and glycemic indices.

Acidity

Cooking at high temperatures changes the acidity of vegetables to be more acidic. Overall, broccoli and cauliflower have similar acidities.

The pH of cauliflower is around 5.6, whereas broccoli has a pH ranging from 6.3 to 6.85 (7).

Another way to look at the acidity of foods is the potential renal acid load (PRAL). PRAL shows the capacity of a certain food to produce acid or base compounds inside the body.

Based on the PRAL, the acidity of broccoli has been calculated to be -4, making it alkaline. Cauliflower also has an alkaline PRAL equal to -4.4.

Weight Loss

Broccoli and cauliflower, like all cruciferous vegetables, are great choices to incorporate into weight-loss diets. Both are low in calories, high in fiber and a great source of nutrients. Cauliflower is lower in calories but is also slightly higher in sugars.

Cauliflower fits better in low-calorie, low-fat, low-carb diets. In contrast, broccoli fits better in high-fiber and high-protein diets. Both fit the low glycemic index diet.

Studies have confirmed that increased vegetable consumption has benefits for preventing long-term weight gain and providing further food-specific guidance for preventing obesity (8).

Health Impact

Like other cruciferous vegetables, cauliflower and broccoli have been proven to possess many benefits for human health.

Cruciferous vegetables are rich in phytochemicals, dietary fiber, and vitamins with anti-cancer, anti-inflammatory, anti-apoptotic, and antioxidant properties and are low in sodium, unhealthy fats, and sugars.

Their health impacts are mainly similar as they share the same family and genus.

Health Effects of Sulforaphane

Sulforaphane is a sulfur-containing compound abundant in cruciferous vegetables (raw or steamed) and widely studied for its health benefits. Broccoli has the highest sulforaphane content. 

Sulforaphane levels in 3-day-old broccoli and cauliflower sprouts were found to be 10-100 higher than in mature forms.

  • Sulforaphane has been widely studied for its anti-cancer properties, decreasing the risk of prostate, liver, breast, bladder, colon, endometrial, stomach, lung, ovarian, pancreatic, and kidney.
  • Sulforaphane may beneficially affect neurodegenerative diseases such as Alzheimer's disease, Parkinson’s disease, and multiple sclerosis. Sulforaphane may benefit ASD, depression, and anxiety and improve cognitive function 
  • Sulforaphane may improve insulin resistance and decrease the risk of type 2 diabetes, diabetes-induced hypertension and musculoskeletal conditions, and heart dysfunction. 
  • Sulforaphane may decrease total and LDL or bad cholesterol levels, improve endothelial function and decrease the risk of atherosclerosis and heart disease overall (9, 10, 11, 12, 13, 14).

Cardiovascular Health

Cruciferous vegetables, such as broccoli and cauliflower, have been studied to promote cardiovascular health and reduce the risk or complications of various cardiovascular diseases (15, 16).

According to a study, steamed broccoli may be more beneficial for the heart than cooked broccoli; steamed broccoli may more effectively reduce infarction risk, decrease cell death and improve cardiac function (17).

Diabetes

Overall, diabetic patients benefit from diets high in vegetables. Various studies have concluded the beneficial effects of cruciferous vegetables on type 2 diabetes and its complications (12, 18, 19, 20).

However, according to a study, cruciferous vegetables have not been substantially associated with the risk of type 2 diabetes (21). Moreover, several studies found an association between cruciferous vegetable intake and a moderately higher risk of type 2 diabetes in US adults (22, 23).

Although studies on this subject are inconclusive, American Diabetes Association suggests cauliflower and broccoli consumption as low-carb foods for diabetes management (24).

Digestive Health

Cruciferous vegetables are fiber-rich foods that promote bowel regularity and may beneficially affect chronic constipation (25, 26).

Higher consumption of fiber-rich foods may also decrease the risk of GERD, hemorrhoids, diverticulosis, and colon cancer (26).

However, people with IBS and inflammatory bowel disease will benefit from avoiding broccoli and cauliflower, as they contain raffinose, a carb fermented by gut bacteria, causing gas and bloating.

Broccoli Carotenoids & Ocular Health

A 100g broccoli contains 1400mcg of lutein and zeaxanthin, the two carotenoids found in the eyes and vital for healthy vision. They have anti-oxidant properties and prevent the formation of free radicals.

Consumption of foods such as broccoli, kale, and savoy cabbage may help delay the progression of age-related macular degeneration and cataracts (27).

Broccoli Vitamin K & Warfarin

As previously stated, vitamin K aids blood clotting. Warfarin (Coumadin), on the other hand, does the opposite and slows blood clotting.

Those on Warfarin (Coumadin) or other blood thinners are advised to maintain a consistent daily vitamin K intake to reduce the risk of bleeding (if consumed less) or blood clot formation (if consumed more) (4).

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5982837/
  2. https://www.nature.com/articles/s41438-020-00375-0
  3. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ 
  4. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/ 
  5. https://www.researchgate.net/publication/280642641 
  6. https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 
  7. https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf 
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
  9. https://www.sciencedirect.com/topics/chemistry/sulforaphane 
  10. https://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables#cancer-prevention
  11. https://pubmed.ncbi.nlm.nih.gov/34073079/ 
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698208/ 
  13. https://pubmed.ncbi.nlm.nih.gov/25313065/ 
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8575925/ 
  15. https://www.mdpi.com/2072-6643/10/5/595 
  16. https://pubmed.ncbi.nlm.nih.gov/21593509/ 
  17. Comparison of the protective effects of steamed and cooked broccolis on ischaemia–reperfusion-induced cardiac injury | British Journal of Nutrition
  18. https://onlinelibrary.wiley.com/doi/pdf/10.1111/jdi.12376
  19. https://www.researchgate.net/publication/236598263
  20. https://www.sciencedirect.com/science/article/abs/pii/S1751991815001825 
  21. https://pubmed.ncbi.nlm.nih.gov/29457582/
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6669329/
  23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8718861/
  24. https://diabetesjournals.org/care/article/42/5/731/40480 
  25. https://pubmed.ncbi.nlm.nih.gov/30725931/
  26. https://pubmed.ncbi.nlm.nih.gov/24876314/ 
  27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8874683/ 
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: June 01, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Broccoli vs Cauliflower infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +22.6%
Contains more Monounsaturated Fat +209.1%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +22.6%
Contains more Monounsaturated Fat +209.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Cauliflower
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Broccoli Cauliflower Opinion
Net carbs 4.04g 2.97g Broccoli
Protein 2.82g 1.92g Broccoli
Fats 0.37g 0.28g Broccoli
Carbs 6.64g 4.97g Broccoli
Calories 34kcal 25kcal Broccoli
Fructose 0.68g 0.97g Cauliflower
Sugar 1.7g 1.91g Broccoli
Fiber 2.6g 2g Broccoli
Calcium 47mg 22mg Broccoli
Iron 0.73mg 0.42mg Broccoli
Magnesium 21mg 15mg Broccoli
Phosphorus 66mg 44mg Broccoli
Potassium 316mg 299mg Broccoli
Sodium 33mg 30mg Cauliflower
Zinc 0.41mg 0.27mg Broccoli
Copper 0.049mg 0.039mg Broccoli
Manganese 0.21mg 0.155mg Broccoli
Selenium 2.5µg 0.6µg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.08mg Broccoli
Vitamin C 89.2mg 48.2mg Broccoli
Vitamin B1 0.071mg 0.05mg Broccoli
Vitamin B2 0.117mg 0.06mg Broccoli
Vitamin B3 0.639mg 0.507mg Broccoli
Vitamin B5 0.573mg 0.667mg Cauliflower
Vitamin B6 0.175mg 0.184mg Cauliflower
Folate 63µg 57µg Broccoli
Vitamin K 101.6µg 15.5µg Broccoli
Tryptophan 0.033mg 0.02mg Broccoli
Threonine 0.088mg 0.076mg Broccoli
Isoleucine 0.079mg 0.071mg Broccoli
Leucine 0.129mg 0.106mg Broccoli
Lysine 0.135mg 0.217mg Cauliflower
Methionine 0.038mg 0.02mg Broccoli
Phenylalanine 0.117mg 0.065mg Broccoli
Valine 0.125mg 0.125mg
Histidine 0.059mg 0.056mg Broccoli
Saturated Fat 0.039g 0.13g Broccoli
Monounsaturated Fat 0.011g 0.034g Cauliflower
Polyunsaturated fat 0.038g 0.031g Broccoli
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
65%
Broccoli
30%
Cauliflower
Minerals Daily Need Coverage Score
19%
Broccoli
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.