Food comparison · USDA values
Broccoli vs Cauliflower: Calories & Nutrition Compared
Quick answer
Per 100 g, Broccoli and Cauliflower are close: 34 vs 25 kcal and 2.8 vs 1.9 g of protein.
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Broccoli | Cauliflower | Difference |
|---|---|---|---|
| Calories | 34 kcal | 25 kcal | About the same |
| Protein per 100 kcal | 8.3 g | 7.7 g | About the same |
| Protein | 2.8 g | 1.9 g | About the same |
| Carbs | 6.6 g | 5 g | Broccoli +1.6 g |
| Fat | 0.4 g | 0.3 g | About the same |
| Fiber | 2.6 g | 2 g | About the same |
| Sugars | 1.7 g | 1.9 g | About the same |
| Sodium | 33 mg | 30 mg | About the same |
- Protein 27% · 2.8 g
- Carbs 65% · 6.6 g
- Fat 8% · 0.4 g
- Protein 26% · 1.9 g
- Carbs 66% · 5 g
- Fat 8% · 0.3 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Broccoli | 1 cup chopped | 91 g | 31 kcal | 2.6 g | 6 g | 0.3 g |
| Cauliflower | 1 cup chopped | 107 g | 27 kcal | 2.1 g | 5.3 g | 0.3 g |
The difference, worked out
- Broccoli and Cauliflower have about the same calories per 100 g: 34 vs 25 kcal.
- Broccoli and Cauliflower have about the same protein per 100 g: 2.8 vs 1.9 g.
- Broccoli has more carbs per 100 g than Cauliflower: 6.6 vs 5 g, a difference of 1.6 g.
- Broccoli and Cauliflower have about the same fat per 100 g: 0.4 vs 0.3 g.
- Broccoli and Cauliflower have about the same fiber per 100 g: 2.6 vs 2 g.
- Broccoli and Cauliflower give about the same protein for the same calories: 8.3 vs 7.7 g per 100 kcal.
- Broccoli and Cauliflower have about the same calories per portion: 31 vs 27 kcal (the two portions weigh different amounts).
- Broccoli and Cauliflower have about the same protein per portion: 2.6 vs 2.1 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
The two are close on nearly everything per 100 g. Broccoli has slightly more carbs, and calories, protein and fiber are too near to separate them. In a recipe swap, the totals will barely move.
If you are swapping one for the other, compare by the amount you actually eat, which is the per-portion table above, not only the per-100 g table: the two foods are rarely eaten by the same weight.
Full amount tables, portions and every nutrient: see Broccoli and Cauliflower.
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Broccoli (FDC 170379) and Cauliflower (FDC 169986). How we calculate.