Key Takeaways
- Cauliflower and broccoli are nutrient-dense cruciferous vegetables that deliver fiber, antioxidants, and many essential vitamins and minerals.
- Broccoli has slightly higher levels of vitamins C and K as well as calcium, iron, and protein.
- Cauliflower is slightly lower in calories and carbohydrates than broccoli, making it a popular choice for those following a low-carb diet.
Cauliflower and broccoli are nutrient-rich vegetables and staples in many healthy diets. Both are low-calorie and packed with vitamins, minerals, and fiber, but they have distinct flavors and textures and vary slightly in their nutrient profiles.
Which Is Healthier?
Cooked broccoli generally contains slightly more vitamin C, vitamin K, and calcium, whereas cooked cauliflower is lower in calories and carbohydrates, with a mild flavor that makes it a suitable substitute for higher-carb foods.
The healthiest choice ultimately depends on your personal needs and preferences.
- Broccoli may be the better pick if you want more vitamins.
- Cauliflower contains fewer carbohydrates and may be more useful if you’re looking for a low-carb option.
Rather than choosing one over the other, the ideal approach is to incorporate both—along with other cruciferous vegetables, such as Brussels sprouts, cabbage, and kale—into your diet. Variety ensures you benefit from the unique compounds and nutrients each vegetable offers.
Cauliflower vs. Broccoli Nutrition Comparison
Here’s a side-by-side look at the nutrient profile of 1 cup of raw, chopped cauliflower versus 1 cup of raw, chopped broccoli:
| Cauliflower | Broccoli | |
|---|---|---|
| Calories | 27 calories | 31 calories |
| Protein | 2 grams (g) | 3 g |
| Fat | 0 g | 0 g |
| Carbohydrates | 5 g | 6 g |
| Fiber | 2 g | 2 g |
| Sugars | 2 g | 2 g |
| Calcium | 2 milligrams (mg) | 3 mg |
| Iron | 3 mg | 4 mg |
| Sodium | 32 mg | 30 mg |
| Potassium | 7 mg | 6 mg |
| Vitamin C | 57 mg | 90 mg |
| Vitamin K | 15.5 micrograms (µg) | 77.5 µg |
| Folate | 57 µg | 49.4 µg |
Broccoli Benefits
Broccoli is one of the most nutrient-dense vegetables you can eat. Its standout nutrients include:
- Vitamin C: This nutrient plays a key role in immune function, collagen formation, and cell repair.
- Vitamin K: Broccoli delivers high amounts of vitamin K, an essential nutrient for maintaining bone strength and promoting healthy blood clotting.
- Lutein and zeaxanthin: These antioxidants accumulate in the retina and may help protect against age-related eye conditions, such as macular degeneration.
Cauliflower Benefits
Cauliflower offers many of the same nutrients and benefits as broccoli.
- Fiber, vitamin C, and antioxidants: The combination of fiber, vitamin C, and antioxidants in cauliflower supports digestion, heart health, and immune function.
- Low-carb and low-calorie: Cauliflower stands out as a low-carb, low-calorie alternative to starchy foods. Many people use it as a substitute for rice, potatoes, or grains, and it’s often a go-to choice in low-carb, keto, and diabetes-friendly meal plans.
What Are Their Similarities?
Cauliflower and broccoli both belong to the Brassica plant family and share many similar health benefits.
- Fiber: Both are rich in dietary fiber, which supports digestion and heart health.
- Vitamin C and antioxidants: They also contain vitamin C and antioxidants that boost your immune system and protect your cells from free radical damage.
- Reduce inflammation: Cruciferous vegetables, such as cauliflower and broccoli, also contain sulfur compounds known as glucosinolates, which break down into biologically active compounds that may play a role in lowering inflammation.
Both vegetables support the body’s natural processes that help protect against the development of chronic conditions, such as diabetes, arthritis, and certain types of cancer.
How Much Broccoli and Cauliflower Should You Eat Each Day?
There’s no specific daily recommendation for broccoli or cauliflower on their own, but both count toward your total vegetable intake.
The U.S. Dietary Guidelines for Americans recommend that adults eat 2 to 3 cups of vegetables each day. A typical serving of either cauliflower or broccoli is 1 cup raw or ½ cup cooked. As a general rule, aiming to fill half your plate with fruits and vegetables at meals can help you meet the recommended daily intake of vegetables.
Some people experience gas or bloating after consuming broccoli and cauliflower raw or in large quantities. To help your body digest them more easily, start with small servings or try cooking them lightly.
People taking blood-thinning medications, such as warfarin, may need to monitor their vitamin K intake, and broccoli is a rich source of vitamin K. If you’re unsure about how much is safe, consult a healthcare provider, such as a dietician.
:max_bytes(150000):strip_icc()/ScreenShot2020-09-29at10.46.05AM-8b2f4ab0e9404529a4ab1e3bc782c78c.png)