Broccoli vs Cauliflower — Nutrition Comparison and Health Impact

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 Brussels 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).

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

Broccoli

4

Protein: 2.82 g

Fats: 0.37 g

Carbs: 6.64 g

Water: 89.3 g

Other: 0.87 g

Cauliflower

1

Protein: 1.92 g

Fats: 0.28 g

Carbs: 4.97 g

Water: 92.07 g

Other: 0.76 g

Contains more ProteinProtein	+46.9%
Contains more FatsFats	+32.1%
Contains more CarbsCarbs	+33.6%
Contains more OtherOther	+14.5%

~equal in Water ~92.07g

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

Broccoli

3

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

Cauliflower

2

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 SucroseSucrose	+∞%
Contains more LactoseLactose	+∞%
Contains more MaltoseMaltose	+∞%

Contains more GlucoseGlucose	+91.8%
Contains more FructoseFructose	+42.6%

~equal in Starch ~0g

~equal in Galactose ~0g

 

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, a 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.

Broccoli

7

Cauliflower

2

Contains more Vitamin CVitamin C	+85.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+875%
Contains more Vitamin B1Vitamin B1	+42%
Contains more Vitamin B2Vitamin B2	+95%
Contains more Vitamin B3Vitamin B3	+26%
Contains more Vitamin KVitamin K	+555.5%

Contains more Vitamin B5Vitamin B5	+16.4%
Contains more CholineCholine	+136.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.184mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~57µg

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.

Broccoli

8

Cauliflower

0

Contains more MagnesiumMagnesium	+40%
Contains more CalciumCalcium	+113.6%
Contains more IronIron	+73.8%
Contains more CopperCopper	+25.6%
Contains more ZincZinc	+51.9%
Contains more PhosphorusPhosphorus	+50%
Contains more ManganeseManganese	+35.5%
Contains more SeleniumSelenium	+316.7%

~equal in Potassium ~299mg

~equal in Sodium ~30mg

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.

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.

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

Section reviewed by cardiologist Astghik Grigoryan

Cruciferous vegetables, such as broccoli and cauliflower, have been studied to promote cardiovascular health and reduce the risk of 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 cardiovascular risk (the risk of myocardial infarction, stroke, and death from cardiovascular disease) (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).