Broccoli vs Cauliflower
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Broccoli vs Cauliflower: nutrition per 100 g
| Per 100 g | Broccoli | Cauliflower |
|---|---|---|
| Calories | 31 kcal | 28 kcal |
| Protein | 2.6 g | 1.6 g |
| Carbohydrate | 6.3 g | 4.7 g |
| Fat | 0.3 g | 0.2 g |
| Fibre | 2.4 g | 1.9 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Broccoli | Cauliflower |
|---|---|---|
| Calcium, Ca | 46 mg | 20.35 mg |
| Choline, total | 18.7 mg | 44.3 mg |
| Copper, Cu | 0.06 mg | 0.02 mg |
| Folate, DFE | 63 ug | 57 ug |
| Folate, food | 63 ug | 57 ug |
| Folate, total | 65 ug | 97 ug |
| Iron, Fe | 0.69 mg | 0.33 mg |
| Magnesium, Mg | 21 mg | 14.2 mg |
| Manganese, Mn | 0.2 mg | 0.14 mg |
| Niacin | 0.64 mg | 0.51 mg |
| Pantothenic acid | 0.61 mg | 0.67 mg |
| Phosphorus, P | 67 mg | 39.69 mg |
| Potassium, K | 303 mg | 274.4 mg |
| Riboflavin | 0.11 mg | 0.06 mg |
| Selenium, Se | 1.6 ug | 0.6 ug |
| Sodium, Na | 36 mg | 20 mg |
| Thiamin | 0.08 mg | 0.05 mg |
| Vitamin A, IU | 623 iu | 0 iu |
| Vitamin A, RAE | 8 ug | 0 ug |
| Vitamin B-6 | 0.19 mg | 0.18 mg |
| Vitamin C, total ascorbic acid | 91.3 mg | 67.1 mg |
| Zinc, Zn | 0.42 mg | 0.23 mg |
These foods are nutritionally similar per 100 g — the practical difference is more about form, taste and how they fit your day than the macros.
Full nutrition facts: Broccoli · Cauliflower
Bottom line
Per 100 g, Broccoli provides 31 kcal, 2.6 g protein and 6.3 g carbohydrate; Cauliflower provides 28 kcal, 1.6 g protein and 4.7 g carbohydrate.
That is a difference of 3 kcal per 100 g — small next to what the cooking method adds.
Broccoli carries more protein and colour; cauliflower is the blanker canvas, which is why it ends up riced, mashed or roasted until sweet. Both are brassicas and both turn sulphurous if overcooked — the fix is high heat and a short time, not a long simmer.
In short: cauliflower is the lighter option per 100 g, but with vegetables the choice is usually about texture and how they cook, not calories.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.