Cauliflower and broccoli are two cruciferous vegetables rich in nutrients and health-protective compounds. Both members of the cabbage family, these vegetables are high in sulfur-containing substances called glucosinolates, which give these foods a strong, spicy taste and may reduce your risk of some cancers. Although similar in appearance, cauliflower and broccoli have different nutritional profiles and calorie contents.
Calories and Fiber
Both cauliflower and broccoli are high-fiber, low-calorie vegetables, but cauliflower has a slightly lower energy density. One cup of chopped raw cauliflower contains 27 calories and 2.1 g of fiber, while 1 cup of chopped raw broccoli contains 31 calories and 2.4 g of fiber.
Macronutrients
Cauliflower and broccoli are both low in fat, containing mostly carbohydrate and protein. One cup of raw cauliflower provides 0.3 g of fat, 2 g of protein and 5.3 g of carbohydrate, of which 2 g are in the form of sugar. Broccoli has a similar macronutrient breakdown, with 1 cup providing 0.3 g of fat, 2.6 g of protein and 6 g of carbohydrate, including 1.6 g of naturally occurring sugar.
Vitamins
Although both of these vegetables are nutritionally dense, cauliflower and broccoli offer different levels of certain vitamins. Broccoli is a richer source of vitamin C, containing 81.2 mg per cup compared to 51.6 g in cauliflower, and is also nearly six times higher in vitamin K. Similarly, cauliflower contains no beta carotene, but broccoli provides 329 micrograms per cup. Cauliflower, on the other hand, offers more choline, containing 47.4 mg per cup compared to only 17 mg in each cup of broccoli. Both vegetables offer similar small amounts of folate, vitamin B-6 and niacin.
Minerals
Cauliflower and broccoli provide a different spectrum of minerals. Broccoli is nearly twice as high in calcium as cauliflower, containing 43 mg per cup compared to 24 mg in each cup of cauliflower. Broccoli also contains more of the trace mineral selenium, with 2.3 micrograms in each cup, compared to only 0.6 g in a cup of cauliflower. By contrast, cauliflower is higher is slightly higher in potassium, providing 320 mg per cup compared to 288 mg in a cup of broccoli. Both vegetables also provide small amounts of iron, magnesium, phosphorus, zinc, copper and manganese.
References
- University of Maine Cooperative Extension Publications; Vegetables and Fruits for Health: Broccoli and Cauliflower; Nellie Hedstrom; 2008
- Linus Pauling Institute; Cruciferous Vegetables; Jane Higdon, Ph.D.; July 2005
- USDA National Nutrient Database for Standard Reference: Cauliflower, Raw, 1 Cup
- USDA National Nutrient Database for Standard Reference: Broccoli, Raw, 1 Cup
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