Increasing your consumption of fruits and vegetables decreases your risk for developing heart disease, diabetes and cancer, according to the University of Maine Cooperative Extension Publications. Broccoli and cauliflower are rich in nutrition, fiber and flavor, making them a good addition to your daily diet.
Benefits
Broccoli and cauliflower are members of the cruciferous vegetable group. These vegetables are high in sulforaphane, which shows great promise in preventing cancer, according to Johns Hopkins Medicine. Broccoli is an excellent source of dietary fiber, which is good for the digestive system. A serving of broccoli provides 12 percent of your daily fiber and cauliflower offers 8 percent.
Serving Size and Calories
A serving of cauliflower is one-sixth of a head, or 3.5 oz and has 25 calories. A serving of broccoli is one medium stalk or 5.3 oz., and has 45 calories.
Calories, Fat and Cholesterol
Neither cauliflower nor broccoli provides significant calories from fat. Broccoli does have negligible amounts of total fat. Vegetables like cauliflower and broccoli are naturally free of cholesterol, unless you prepare vegetables with butter or cream sauces. Broccoli and cauliflower have only 2g of sugar each. Broccoli and cauliflower can be part of a low-fat, low-cholesterol diet, which can help reduce blood cholesterol levels. High levels of cholesterol can lead to heart disease.
Vitamins
Cauliflower and broccoli are high in vitamin C. One serving of cauliflower provides 100 percent of your daily recommended vitamin C intake. Broccoli provides 220 percent of your daily vitamin C in a serving. Vitamin C is a component in connective tissues and bones, teeth and blood vessels, and boosts the immune system.
Cauliflower contains no vitamin A, while broccoli provides 6 percent of your daily vitamin A requirements. Vitamin A is good for healthy skin, hair and mucous membranes, as well as for eyesight, proper bone growth, tooth development and reproduction. Broccoli provides a healthy level of folates, part of the B vitamin group.
Minerals
Both broccoli and cauliflower are low in sodium, which is beneficial if you're trying to lower your blood pressure. Eating broccoli gives you a boost of potassium -- about 13 percent of your daily requirements. Cauliflower provides 8 percent of the recommended potassium. Broccoli is a good source of iron, giving you 6 percent of the iron you need each day. Add a serving of broccoli to gain 6 percent of the calcium your body needs for strong bones. A serving of cauliflower adds 2 percent of your daily calcium.
Other
Broccoli also contains phytochemicals, which may have anticancer properties, according to the American Cancer Society.
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