USDA-derived comparison
Broccoli (cooked) vs Cauliflower
Broccoli (cooked) leads for Vitamin K, Folate and Vitamin E per 100g, while Cauliflower holds its own elsewhere.
Who each is for: Choose broccoli (cooked) for vitamin K and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Broccoli (cooked)
Typical serving: 1 cup (156g)
20/100
Cauliflower
Typical serving: 1 cup (107g)
11/100
No clear per-100g leads, which is a result in itself.
Full Cauliflower pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Broccoli (cooked) | Cauliflower |
|---|---|---|
| Calories | 35 kcal | 25 kcal |
| Protein | 2 g | 2 g |
| Carbs | 7 g | 5 g |
| Fat | 0 g | 0 g |
| Fiber | 3 g | 2 g |
| Sat fat | 0 g | 0 g |
| Sodium | 41 mg | 30 mg |
| Potassium | 293 mg | 299 mg |
| Calcium | 40 mg | 22 mg |
| Iron | 0.7 mg | 0.4 mg |
| Magnesium | 21 mg | 15 mg |
| Zinc | 0.5 mg | 0.3 mg |
| Vitamin C | 65 mg | 48 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 108 µg | 57 µg |
Servings differ: 1 cup of broccoli (cooked) is about 156g, 1 cup of cauliflower about 107g. Scale accordingly before deciding anything on the 100g basis alone.
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