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Cauliflower vs Chinese broccoli - In-Depth Nutrition Comparison

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The main differences between Cauliflower and Chinese broccoli

  • Cauliflower is richer in Vitamin C, Vitamin B5, and Vitamin B6, yet Chinese broccoli is richer in Vitamin K, Folate, Vitamin A, Calcium, and Vitamin B2.
  • Daily need coverage for Vitamin K from Chinese broccoli is 58% higher.
  • Cauliflower contains 4 times more Vitamin B5 than Chinese broccoli. Cauliflower contains 0.667mg of Vitamin B5, while Chinese broccoli contains 0.159mg.

Food types used in this article are Cauliflower, raw and Broccoli, chinese, cooked.

Infographic

Cauliflower vs Chinese broccoli infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +14.6%
Contains more Iron +33.3%
Contains more Calcium +354.5%
Contains more Magnesium +20%
Contains more Copper +56.4%
Contains more Zinc +44.4%
Contains less Sodium -76.7%
Equal in Phosphorus - 41
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Contains more Potassium +14.6%
Contains more Iron +33.3%
Contains more Calcium +354.5%
Contains more Magnesium +20%
Contains more Copper +56.4%
Contains more Zinc +44.4%
Contains less Sodium -76.7%
Equal in Phosphorus - 41

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +70.9%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +319.5%
Contains more Vitamin B6 +162.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +143.3%
Contains more Vitamin K +447.1%
Contains more Folate +73.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Contains more Vitamin C +70.9%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +319.5%
Contains more Vitamin B6 +162.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +143.3%
Contains more Vitamin K +447.1%
Contains more Folate +73.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
48
Chinese broccoli
Mineral Summary Score
13
Cauliflower
17
Chinese broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
7%
Chinese broccoli
Carbohydrates
5%
Cauliflower
4%
Chinese broccoli
Fats
1%
Cauliflower
3%
Chinese broccoli

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Chinese broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Cauliflower Chinese broccoli Opinion
Calories 25 22 Cauliflower
Protein 1.92 1.14 Cauliflower
Fats 0.28 0.72 Chinese broccoli
Vitamin C 48.2 28.2 Cauliflower
Carbs 4.97 3.81 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.56 Chinese broccoli
Calcium 22 100 Chinese broccoli
Potassium 299 261 Cauliflower
Magnesium 15 18 Chinese broccoli
Sugar 1.91 0.84 Chinese broccoli
Fiber 2 2.5 Chinese broccoli
Copper 0.039 0.061 Chinese broccoli
Zinc 0.27 0.39 Chinese broccoli
Starch
Phosphorus 44 41 Cauliflower
Sodium 30 7 Chinese broccoli
Vitamin A 0 1638 Chinese broccoli
Vitamin E 0.08 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.05 0.095 Chinese broccoli
Vitamin B2 0.06 0.146 Chinese broccoli
Vitamin B3 0.507 0.437 Cauliflower
Vitamin B5 0.667 0.159 Cauliflower
Vitamin B6 0.184 0.07 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 84.8 Chinese broccoli
Folate 57 99 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.13 0.11 Chinese broccoli
Monounsaturated Fat 0.034 0.05 Chinese broccoli
Polyunsaturated fat 0.031 0.33 Chinese broccoli
Tryptophan 0.02 Cauliflower
Threonine 0.076 Cauliflower
Isoleucine 0.071 Cauliflower
Leucine 0.106 Cauliflower
Lysine 0.217 Cauliflower
Methionine 0.02 Cauliflower
Phenylalanine 0.065 Cauliflower
Valine 0.125 Cauliflower
Histidine 0.056 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.