Broccoli vs cauliflower: which is healthier?
They are about equally nutrient-dense: broccoli scores 93/100 and cauliflower 91/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Broccoli
34 kcal per 100 g. 1 cup chopped: 91 g
Cauliflower
25 kcal per 100 g. 1 cup chopped: 107 g
Which to pick for your goal
- Fewer caloriesCauliflower34 vs 25 kcal per 100 g
- More proteinBroccoli2.8 vs 1.9 g per 100 g
- More fiberBroccoli2.6 vs 2 g per 100 g
- Less sugarAbout even1.7 vs 1.9 g per 100 g
- More potassiumAbout even316 vs 299 mg per 100 g
- Less saturated fatAbout even0.1 vs 0.1 g per 100 g
Nutrition side by side
| Nutrient | Broccoli, 100 g | Cauliflower, 100 g | Broccoli, 91 g | Cauliflower, 107 g |
|---|---|---|---|---|
| Calories | 34 kcal | 25 kcal | 31 kcal | 27 kcal |
| Protein | 2.8 g | 1.9 g | 2.6 g | 2.1 g |
| Carbohydrates | 6.6 g | 5 g | 6 g | 5.3 g |
| Sugars | 1.7 g | 1.9 g | 1.5 g | 2 g |
| Fiber | 2.6 g | 2 g | 2.4 g | 2.1 g |
| Fat | 0.4 g | 0.3 g | 0.3 g | 0.3 g |
| Saturated fat | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Vitamin C | 89 mg | 48 mg | 81 mg | 52 mg |
| Vitamin A | 31 µg | 0 µg | 28 µg | 0 µg |
| Potassium | 316 mg | 299 mg | 288 mg | 320 mg |
| Iron | 0.7 mg | 0.4 mg | 0.7 mg | 0.4 mg |
| Calcium | 47 mg | 22 mg | 43 mg | 24 mg |
| Magnesium | 21 mg | 15 mg | 19 mg | 16 mg |
| Sodium | 33 mg | 30 mg | 30 mg | 32 mg |
Last updated . Scores use the HowHealthyIs Score method.