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  6. Cauliflower vs. Chinese broccoli

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, vitamin A, folate, calcium, and vitamin B2.
  • Daily need coverage for vitamin K for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more PotassiumPotassium +14.6%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +354.5%
Contains more IronIron +33.3%
Contains more CopperCopper +56.4%
Contains more ZincZinc +44.4%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +70.3%
Contains more SeleniumSelenium +116.7%
~equal in Phosphorus ~41mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin CVitamin C +70.9%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B5Vitamin B5 +319.5%
Contains more Vitamin B6Vitamin B6 +162.9%
Contains more CholineCholine +75.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin KVitamin K +447.1%
Contains more FolateFolate +73.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Chinese broccoli DV% diff.
Vitamin K 15.5µg 84.8µg 58%
Vitamin C 48.2mg 28.2mg 22%
Folate 57µg 99µg 11%
Vitamin B5 0.667mg 0.159mg 10%
Vitamin A 0µg 82µg 9%
Vitamin B6 0.184mg 0.07mg 9%
Calcium 22mg 100mg 8%
Vitamin B2 0.06mg 0.146mg 7%
Manganese 0.155mg 0.264mg 5%
Vitamin B1 0.05mg 0.095mg 4%
Choline 44.3mg 25.3mg 3%
Vitamin E 0.08mg 0.48mg 3%
Iron 0.42mg 0.56mg 2%
Fiber 2g 2.5g 2%
Polyunsaturated fat 0.031g 0.33g 2%
Protein 1.92g 1.14g 2%
Copper 0.039mg 0.061mg 2%
Potassium 299mg 261mg 1%
Magnesium 15mg 18mg 1%
Zinc 0.27mg 0.39mg 1%
Sodium 30mg 7mg 1%
Fructose 0.97g 1%
Selenium 0.6µg 1.3µg 1%
Fats 0.28g 0.72g 1%
Calories 25kcal 22kcal 0%
Net carbs 2.97g 1.31g N/A
Carbs 4.97g 3.81g 0%
Sugar 1.91g 0.84g N/A
Phosphorus 44mg 41mg 0%
Vitamin B3 0.507mg 0.437mg 0%
Saturated fat 0.13g 0.11g 0%
Monounsaturated fat 0.034g 0.05g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +68.4%
Contains more CarbsCarbs +30.4%
Contains more FatsFats +157.1%
~equal in Water ~93.54g
~equal in Other ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -15.4%
Contains more Mono. FatMonounsaturated fat +47.1%
Contains more Poly. FatPolyunsaturated fat +964.5%

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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. 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.