Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cauliflower vs Chinese broccoli - In-Depth Nutrition Comparison

Compare

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 RAE, 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
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" 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 Calcium +354.5%
Contains more Iron +33.3%
Contains more Magnesium +20%
Contains less Sodium -76.7%
Contains more Zinc +44.4%
Contains more Copper +56.4%
Equal in Phosphorus - 41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Potassium +14.6%
Contains more Calcium +354.5%
Contains more Iron +33.3%
Contains more Magnesium +20%
Contains less Sodium -76.7%
Contains more Zinc +44.4%
Contains more Copper +56.4%
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 Folate +73.7%
Contains more Vitamin K +447.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 Folate +73.7%
Contains more Vitamin K +447.1%

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

All nutrients comparison - raw data values

Nutrient Cauliflower Chinese broccoli Opinion
Net carbs 2.97g 1.31g Cauliflower
Protein 1.92g 1.14g Cauliflower
Fats 0.28g 0.72g Chinese broccoli
Carbs 4.97g 3.81g Cauliflower
Calories 25kcal 22kcal Cauliflower
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 0.84g Chinese broccoli
Fiber 2g 2.5g Chinese broccoli
Calcium 22mg 100mg Chinese broccoli
Iron 0.42mg 0.56mg Chinese broccoli
Magnesium 15mg 18mg Chinese broccoli
Phosphorus 44mg 41mg Cauliflower
Potassium 299mg 261mg Cauliflower
Sodium 30mg 7mg Chinese broccoli
Zinc 0.27mg 0.39mg Chinese broccoli
Copper 0.039mg 0.061mg Chinese broccoli
Vitamin A 0IU 1638IU Chinese broccoli
Vitamin E 0.08mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 28.2mg Cauliflower
Vitamin B1 0.05mg 0.095mg Chinese broccoli
Vitamin B2 0.06mg 0.146mg Chinese broccoli
Vitamin B3 0.507mg 0.437mg Cauliflower
Vitamin B5 0.667mg 0.159mg Cauliflower
Vitamin B6 0.184mg 0.07mg Cauliflower
Folate 57µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 84.8µg Chinese broccoli
Tryptophan 0.02mg mg Cauliflower
Threonine 0.076mg mg Cauliflower
Isoleucine 0.071mg mg Cauliflower
Leucine 0.106mg mg Cauliflower
Lysine 0.217mg mg Cauliflower
Methionine 0.02mg mg Cauliflower
Phenylalanine 0.065mg mg Cauliflower
Valine 0.125mg mg Cauliflower
Histidine 0.056mg mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.11g Chinese broccoli
Monounsaturated Fat 0.034g 0.05g Chinese broccoli
Polyunsaturated fat 0.031g 0.33g Chinese broccoli

Which food is preferable for your diet?

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

People also compare

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

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.

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.