| A cup of cooked broccoli | A cup of cooked cauliflower | |
| Calories | 54.6 | 28.6 |
| Carbohydrates | 11.2 grams (g) | 5.1 g |
| Fiber | 5.1 g | 2.8 g |
| Protein | 3.7 g | 2.2 g |
| Vitamin A | 120.2 micrograms (mcg), 13.36% of the Daily Value (DV) | Almost none |
| Vitamin C | 101.2 milligrams (mg), 112.4% of the DV | 55 mg, 61.1% of the DV |
| Vitamin K | 220 mcg, 183.3% of the DV | 19 mcg, 15.8% of the DV |
| Folate | 168.4 mcg, 42.1% of the DV | 54.6 mcg, 13.7% of the DV |
Broccoli has more fiber than cauliflower. Broccoli has 5 grams per cooked cup, and cauliflower has slightly less than 3 grams.
Raw broccoli and cauliflower have similar fiber content by weight, but broccoli contains more water. When cooked, it loses water. This makes cooked broccoli have more fiber per cup than cauliflower.
There are two main types of fiber: soluble and insoluble. Broccoli and cauliflower both contain soluble and insoluble fiber, but in different amounts. Broccoli has about three times more soluble fiber and twice as much insoluble fiber as cauliflower.
“Insoluble fiber does not get digested, but it absorbs liquids and makes stool softer, bulkier, and easier to pass, helping with constipation,” Angel Luk, registered dietitian at Food Mysteries, told Health.
“Soluble fiber dissolves in water to form a thick gel-like material in our intestines, which then slows digestion. This slower digestion helps to manage diarrhea, improve blood sugar control, and support heart health,” Luk added.
Broccoli and cauliflower are both rich in nutrients, but they each win in different categories.
Broccoli
- Broccoli has more B vitamins. B vitamins are vital for metabolism, brain health, the production of red blood cells that carry oxygen, and heart health.
- Broccoli has much more vitamin A. Vitamin A supports eye health, skin repair, and immune defense.
- Broccoli has much more vitamin C. Vitamin C helps boost the immune system, improves iron absorption, and is vital for collagen production.
- Broccoli has much more vitamin K. Vitamin K plays a crucial role in blood clotting, and it also supports bone strength and heart health.
- Broccoli has more fiber. It adds more fiber to daily intake, supporting digestive health, healthy blood sugar, and lipid levels.
Cauliflower
- Cauliflower has about half the calories and carbohydrates. It may be a better option for people following a low-carb diet.
- Cauliflower has less fiber. This can make it easier to digest, especially for people with digestive sensitivities.
Both broccoli and cauliflower are rich in sulfur compounds called glucosinolates. These compounds might support the body’s detoxification process and help reduce inflammation.
Eating cruciferous vegetables is also linked to a lower risk of chronic diseases like diabetes, heart disease, and cancer.
“Both cauliflower and broccoli are low in calories and provide fiber. Broccoli contains vitamins A, C, and K, as well as folate, and green pigment compounds (chlorophyll and carotenoids). Cauliflower has vitamin C and folate, but is lower in vitamin K. They actually make a pretty great combination, so consider eating them together for nutrient variety,” Gillean Barkyoumb, MS, RDN, owner of the What’s for Dinner Club, told Health.
You don’t have to pick sides. While broccoli wins in the fiber department, both vegetables benefit digestive and overall health.
Both broccoli and cauliflower are rich in nutrients and beneficial compounds called glucosinolates. Broccoli has more fiber and higher amounts of carbohydrates, protein, B vitamins, and vitamins A, C, and K. Cauliflower has fewer calories and carbohydrates and can be easier to digest.
Eating cruciferous vegetables supports the body’s detoxification process, fights against inflammation and cell damage. It may also support prevention against chronic diseases.
