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  6. Cauliflower, green, raw vs. Broccoli

Cauliflower, green, raw vs. Broccoli — In-Depth Nutrition Comparison

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A recap on the differences between cauliflower, green, raw and broccoli

  • Cauliflower, green, raw has more choline; however, broccoli is higher in vitamin K and vitamin A.
  • Broccoli covers your daily vitamin K needs 68% more than cauliflower, green, raw.
  • Broccoli contains 3 times less choline than cauliflower, green, raw. Cauliflower, green, raw contains 57.1mg of choline, while broccoli contains 18.7mg.

Food varieties used in this article are Cauliflower, green, raw and Broccoli, raw.

Infographic

Cauliflower, green, raw vs Broccoli infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.9% 26% 27% 14% 17% 27% 3% 32% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more ZincZinc +56.1%
Contains less SodiumSodium -30.3%
Contains more ManganeseManganese +17.6%
Contains more CalciumCalcium +42.4%
Contains more CopperCopper +19.5%
Contains more SeleniumSelenium +316.7%
~equal in Magnesium ~21mg
~equal in Potassium ~316mg
~equal in Iron ~0.73mg
~equal in Phosphorus ~66mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 294% 2.7% 0.8% 0% 20% 24% 14% 42% 51% 0% 51% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin AVitamin A +287.5%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin B2Vitamin B2 +14.7%
Contains more Vitamin KVitamin K +403%
Contains more FolateFolate +10.5%
~equal in Vitamin C ~89.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower, green, raw Broccoli DV% diff.
Vitamin K 20.2µg 101.6µg 68%
Choline 57.1mg 18.7mg 7%
Vitamin E 0.04mg 0.78mg 5%
Vitamin B6 0.222mg 0.175mg 4%
Vitamin A 8µg 31µg 3%
Selenium 0.6µg 2.5µg 3%
Fiber 3.2g 2.6g 2%
Zinc 0.64mg 0.41mg 2%
Manganese 0.247mg 0.21mg 2%
Vitamin B5 0.696mg 0.573mg 2%
Folate 57µg 63µg 2%
Vitamin C 88.1mg 89.2mg 1%
Calcium 33mg 47mg 1%
Copper 0.041mg 0.049mg 1%
Phosphorus 62mg 66mg 1%
Vitamin B1 0.08mg 0.071mg 1%
Vitamin B2 0.102mg 0.117mg 1%
Vitamin B3 0.734mg 0.639mg 1%
Polyunsaturated fat 0.133g 0.038g 1%
Fructose 0.68g 1%
Calories 31kcal 34kcal 0%
Protein 2.95g 2.82g 0%
Fats 0.3g 0.37g 0%
Net carbs 2.89g 4.04g N/A
Carbs 6.09g 6.64g 0%
Magnesium 20mg 21mg 0%
Potassium 300mg 316mg 0%
Iron 0.73mg 0.73mg 0%
Sugar 3.03g 1.7g N/A
Sodium 23mg 33mg 0%
Saturated fat 0.047g 0.039g 0%
Monounsaturated fat 0.028g 0.011g 0%
Tryptophan 0.039mg 0.033mg 0%
Threonine 0.107mg 0.088mg 0%
Isoleucine 0.112mg 0.079mg 0%
Leucine 0.172mg 0.129mg 0%
Lysine 0.158mg 0.135mg 0%
Methionine 0.042mg 0.038mg 0%
Phenylalanine 0.105mg 0.117mg 0%
Valine 0.148mg 0.125mg 0%
Histidine 0.059mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.95 g
Fats: 0.3 g
Carbs: 6.09 g
Water: 89.79 g
Other: 0.87 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +23.3%
~equal in Protein ~2.82g
~equal in Carbs ~6.64g
~equal in Water ~89.3g
~equal in Other ~0.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 13% 64%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.133 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +154.5%
Contains more Poly. FatPolyunsaturated fat +250%
Contains less Sat. FatSaturated fat -17%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower, green, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169389/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.