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Plate
Broccoli, raw Leader
Broccoli, raw7
VS
Cauliflower, cooked
Cauliflower, cooked3

Broccoli, raw leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Broccoli, raw comes out ahead, winning 7 of 10 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN8.29 g
    8 g
  • Carbohydrate
    19.53 g
    17.87 g
  • Fibermore is better
    7.65 g
    10 gWIN
  • Total sugarsless is better
    WIN5 g
    9.04 g
  • Total fat
    1.09 g
    1.96 g
  • Saturated fatless is better
    0.34 g
    0.3 gWIN
  • Sodiumless is better
    97.06 mg
    65.22 mgWIN
  • Potassiummore is better
    WIN929.41 mg
    617.39 mg
  • Calciummore is better
    WIN138.24 mg
    69.57 mg
  • Ironmore is better
    WIN2.15 mg
    1.39 mg
  • Magnesiummore is better
    WIN61.76 mg
    39.13 mg
  • Vitamin Cmore is better
    WIN262.35 mg
    192.61 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