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Chinese broccoli vs Cauliflower - In-Depth Nutrition Comparison

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The main differences between Chinese broccoli and Cauliflower

  • Chinese broccoli is richer in Vitamin K, Folate, Calcium, and Vitamin B2, yet Cauliflower is richer in Vitamin C, Vitamin B5, Vitamin A RAE, and Vitamin B6.
  • Daily need coverage for Vitamin K from Chinese broccoli is 58% higher.
  • Chinese broccoli contains 5 times more Calcium than Cauliflower. Chinese broccoli contains 100mg of Calcium, while Cauliflower contains 22mg.

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

Infographic

Chinese broccoli vs Cauliflower 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 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%
Contains more Potassium +14.6%
Equal in Phosphorus - 44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
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%
Contains more Potassium +14.6%
Equal in Phosphorus - 44

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 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%
Contains more Vitamin C +70.9%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +319.5%
Contains more Vitamin B6 +162.9%
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%
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%
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%
Contains more Vitamin C +70.9%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +319.5%
Contains more Vitamin B6 +162.9%

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

Which food is preferable for your diet?

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

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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
48
Chinese broccoli
30
Cauliflower
Mineral Summary Score
17
Chinese broccoli
13
Cauliflower

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
7%
Chinese broccoli
12%
Cauliflower
Carbohydrates
4%
Chinese broccoli
5%
Cauliflower
Fats
3%
Chinese broccoli
1%
Cauliflower

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