Broccoli, raw vs Cauliflower, raw
Original comparison by NutriVerdict
Bottom line: Broccoli, raw is the more nutrient-dense of the two, scoring 96 of 100 to 95 for Cauliflower, raw.
Broccoli and cauliflower score almost the same, 96 of 100 versus 95, making them nearly interchangeable by this measure. Broccoli has more protein per 100 g (2.82 g vs 1.92 g) and more fiber (2.6 g vs 2 g), while cauliflower is lower in calories (25 vs 34) and carbohydrate (4.97 g vs 6.64 g). Sodium levels are close (33 mg vs 30 mg).
Choose broccoli when you want a bit more protein and fiber in the same serving size. Choose cauliflower when you want fewer calories, for example as a lower-carb substitute in a recipe. With scores this close, either works well as a regular vegetable choice, and the decision often comes down to taste or preparation.
Head to head, per 100 g
| Metric | Broccoli, raw | Cauliflower, raw |
|---|---|---|
| Nutrient Density Score | 96 | 95 |
| Calories | 34 kcal | 25 kcal |
| Protein | 2.8 g | 1.9 g |
| Carbohydrate | 6.6 g | 5 g |
| Dietary fiber | 2.6 g | 2 g |
| Sugars | 1.7 g | 1.9 g |
| Total fat | 0.4 g | 0.3 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 33 mg | 30 mg |
| Potassium | 316 mg | 299 mg |
| Calcium | 47 mg | 22 mg |
| Iron | 0.7 mg | 0.4 mg |
| Magnesium | 21 mg | 15 mg |
| Vitamin C | 89 mg | 48 mg |
| Vitamin A | 31 ug | 0 ug |
| Vitamin E | 0.8 mg | 0.1 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Broccoli, raw healthier than Cauliflower, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Broccoli, raw scores higher, 96 of 100 to 95. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Broccoli, raw or Cauliflower, raw?
Broccoli, raw has more protein, 2.8 g per 100 g to 1.9 g.
Which has fewer calories?
Cauliflower, raw is lower in calories, 25 kcal per 100 g to 34 kcal.
Which has more fiber?
Broccoli, raw has more dietary fiber, 2.6 g per 100 g to 2 g.