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Broccoli vs Cauliflower: Calories Compared
Cauliflower is lower in calories (25 vs 34 per 100g). Broccoli has 2.8g protein per 100g versus 1.9g in Cauliflower.
Per typical serving, Broccoli provides 31 kcal (based on a 91g portion) versus Cauliflower at 147 kcal (588g). The average adult needs around 2,000 calories per day, so broccoli contributes 1.5% and cauliflower contributes 7.3% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Broccoli | Cauliflower |
|---|---|---|
| Calories | 34 kcal | 25 kcal |
| Protein | 2.8g | 1.9g |
| Carbohydrates | 6.6g | 5g |
| of which Sugars | 1.7g | 1.9g |
| Fat | 0.4g | 0.3g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.6g | 2g |
| Sodium | 33mg | 30mg |
| Potassium | 316mg | 299mg |
| Calcium | 47mg | 22mg |
| Iron | 0.7mg | 0.4mg |
| Vitamin C | 89.2mg | 48.2mg |
| Vitamin A | 31µg | 0µg |
| Selenium | 2µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Broccoli has more (34kcal vs 25kcal per 100g) — a difference of 9kcal. Cauliflower is the lower-calories option if that is your priority.
- Protein: Broccoli has more (2.8g vs 1.9g per 100g) — a difference of 0.9g. Broccoli is the stronger source of protein here.
- Carbohydrates: Broccoli has more (6.6g vs 5g per 100g) — a difference of 1.6g.
- Sugars: Cauliflower has more (1.9g vs 1.7g per 100g) — a difference of 0.2g. Broccoli is the lower-sugars option if that is your priority.
- Fat: Broccoli has more (0.4g vs 0.3g per 100g) — a difference of 0.1g. Cauliflower is the lower-fat option if that is your priority.
- Saturated fat: Cauliflower has more (0.1g vs 0g per 100g) — a difference of 0.1g. Broccoli is the lower-saturated fat option if that is your priority.
- Fibre: Broccoli has more (2.6g vs 2g per 100g) — a difference of 0.6g. Broccoli is the stronger source of fibre here.
- Sodium: Broccoli has more (33mg vs 30mg per 100g) — a difference of 3mg. Cauliflower is the lower-sodium option if that is your priority.
- Potassium: Broccoli has more (316mg vs 299mg per 100g) — a difference of 17mg. Broccoli is the stronger source of potassium here.
- Calcium: Broccoli has more (47mg vs 22mg per 100g) — a difference of 25mg. Broccoli is the stronger source of calcium here.
- Iron: Broccoli has more (1mg vs 0mg per 100g) — a difference of 0mg. Broccoli is the stronger source of iron here.
- Vitamin c: Broccoli has more (89mg vs 48mg per 100g) — a difference of 41mg. Broccoli is the stronger source of vitamin C here.
- Vitamin a: Broccoli has more (31µg vs 0µg per 100g) — a difference of 31µg. Broccoli is the stronger source of vitamin A here.
- Selenium: Broccoli has more (2µg vs 1µg per 100g) — a difference of 1µg. Broccoli is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Broccoli | % DV | Cauliflower | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Cauliflower is the lower-calorie option at 25 kcal per 100g. If you need more protein, Broccoli provides more at 2.8g per 100g. For lower carbohydrates, Cauliflower has fewer carbs at 5g per 100g.
Both broccoli and cauliflower can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Broccoli or Cauliflower?
Broccoli has 34 calories per 100g while Cauliflower has 25 calories per 100g. Broccoli is higher in calories by 9 kcal per 100g.
Which has more protein, Broccoli or Cauliflower?
Broccoli contains 2.8g of protein per 100g. Cauliflower contains 1.9g of protein per 100g. Broccoli has more protein.
Is Broccoli healthier than Cauliflower?
Broccoli has 34 kcal, 2.8g protein, 6.6g carbs and 0.4g fat per 100g. Cauliflower has 25 kcal, 1.9g protein, 5g carbs and 0.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Broccoli or Cauliflower?
Broccoli contains 2.6g of fibre per 100g, and Cauliflower contains 2g per 100g. Broccoli has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Broccoli vs Cauliflower?
A typical 1 cup chopped of broccoli (91g) is around 31 calories. A typical 1 cup chopped of cauliflower (588g) is around 147 calories — a difference of 116 kcal per serving in favour of broccoli.
Can I substitute Broccoli for Cauliflower in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).