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Plate
Broccoli, raw Leader
Broccoli, raw8
VS
Cauliflower, cooked
Cauliflower, cooked2

Broccoli, raw leads 8–2 · 10 categories decided

Each value is per 100 g edible portion.

The verdict

Broccoli, raw comes out ahead, winning 8 of 10 nutrient match-ups.

Pick Broccoli, raw for more protein, more fiber, less sugar, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Pick Cauliflower, cooked for less saturated fat and less sodium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    34 kcal
    23 kcal
  • Proteinmore is better
    WIN2.82 g
    1.84 g
  • Carbohydrate
    6.64 g
    4.11 g
  • Fibermore is better
    WIN2.6 g
    2.3 g
  • Total sugarsless is better
    WIN1.7 g
    2.08 g
  • Total fat
    0.37 g
    0.45 g
  • Saturated fatless is better
    0.11 g
    0.07 gWIN
  • Sodiumless is better
    33 mg
    15 mgWIN
  • Potassiummore is better
    WIN316 mg
    142 mg
  • Calciummore is better
    WIN47 mg
    16 mg
  • Ironmore is better
    WIN0.73 mg
    0.32 mg
  • Magnesiummore is better
    WIN21 mg
    9 mg
  • Vitamin Cmore is better
    WIN89.2 mg
    44.3 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Broccoli, raw vs Cauliflower, cooked · Foodatron