Cauliflower, green, raw vs. Broccoli — In-Depth Nutrition Comparison
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A recap on differences between cauliflower, green, raw and broccoli
- Cauliflower, green, raw has more choline; however, broccoli is higher in vitamin K.
- Broccoli covers your daily vitamin K needs 68% more than cauliflower, green, raw.
- Broccoli contains 3 times less choline than cauliflower, green, raw. Cauliflower, green, raw contains 57.1mg of choline, while broccoli contains 18.7mg.
Food varieties used in this article are Cauliflower, green, raw and Broccoli, 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.
| Contains more ZincZinc | +56.1% |
| Contains less SodiumSodium | -30.3% |
| Contains more ManganeseManganese | +17.6% |
| Contains more CalciumCalcium | +42.4% |
| Contains more CopperCopper | +19.5% |
| Contains more SeleniumSelenium | +316.7% |
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 B1Vitamin B1 | +12.7% |
| Contains more Vitamin B3Vitamin B3 | +14.9% |
| Contains more Vitamin B5Vitamin B5 | +21.5% |
| Contains more Vitamin B6Vitamin B6 | +26.9% |
| Contains more CholineCholine | +205.3% |
| Contains more Vitamin AVitamin A | +287.5% |
| Contains more Vitamin EVitamin E | +1850% |
| Contains more Vitamin B2Vitamin B2 | +14.7% |
| Contains more Vitamin KVitamin K | +403% |
| Contains more FolateFolate | +10.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.95 g
Fats:
0.3 g
Carbs:
6.09 g
Water:
89.79 g
Other:
0.87 g
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
| Contains more FatsFats | +23.3% |
~equal in
Protein
~2.82g
~equal in
Carbs
~6.64g
~equal in
Water
~89.3g
~equal in
Other
~0.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.047 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.133 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Mono. FatMonounsaturated fat | +154.5% |
| Contains more Poly. FatPolyunsaturated fat | +250% |
| Contains less Sat. FatSaturated fat | -17% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 20.2µg | 101.6µg | 68% |
| Choline | 57.1mg | 18.7mg | 7% |
| Vitamin E | 0.04mg | 0.78mg | 5% |
| Vitamin B6 | 0.222mg | 0.175mg | 4% |
| Vitamin A | 8µg | 31µg | 3% |
| Selenium | 0.6µg | 2.5µg | 3% |
| Folate | 57µg | 63µg | 2% |
| Vitamin B5 | 0.696mg | 0.573mg | 2% |
| Fiber | 3.2g | 2.6g | 2% |
| Manganese | 0.247mg | 0.21mg | 2% |
| Zinc | 0.64mg | 0.41mg | 2% |
| Fructose | 0.68g | 1% | |
| Polyunsaturated fat | 0.133g | 0.038g | 1% |
| Vitamin B3 | 0.734mg | 0.639mg | 1% |
| Vitamin B2 | 0.102mg | 0.117mg | 1% |
| Vitamin B1 | 0.08mg | 0.071mg | 1% |
| Copper | 0.041mg | 0.049mg | 1% |
| Calcium | 33mg | 47mg | 1% |
| Vitamin C | 88.1mg | 89.2mg | 1% |
| Phosphorus | 62mg | 66mg | 1% |
| Calories | 31kcal | 34kcal | 0% |
| Protein | 2.95g | 2.82g | 0% |
| Fats | 0.3g | 0.37g | 0% |
| Carbs | 6.09g | 6.64g | 0% |
| Net carbs | 2.89g | 4.04g | N/A |
| Magnesium | 20mg | 21mg | 0% |
| Potassium | 300mg | 316mg | 0% |
| Iron | 0.73mg | 0.73mg | 0% |
| Sugar | 3.03g | 1.7g | N/A |
| Sodium | 23mg | 33mg | 0% |
| Saturated fat | 0.047g | 0.039g | 0% |
| Monounsaturated fat | 0.028g | 0.011g | 0% |
| Tryptophan | 0.039mg | 0.033mg | 0% |
| Threonine | 0.107mg | 0.088mg | 0% |
| Isoleucine | 0.112mg | 0.079mg | 0% |
| Leucine | 0.172mg | 0.129mg | 0% |
| Lysine | 0.158mg | 0.135mg | 0% |
| Methionine | 0.042mg | 0.038mg | 0% |
| Phenylalanine | 0.105mg | 0.117mg | 0% |
| Valine | 0.148mg | 0.125mg | 0% |
| Histidine | 0.059mg | 0.059mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
59%
Minerals Daily Need Coverage Score
17%
19%
Comparison summary
Which food contains less Sodium?
Cauliflower, green, raw contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Cauliflower, green, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Cauliflower, green, raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 1.33g)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 0.008g)
Which food is richer in minerals?
Broccoli is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.