Cauliflower and broccoli are both cruciferous vegetables that are excellent for your health. They’re famous for packing a punch of vitamins and fiber. They’re each low in calories, high in fiber, and rich in vitamins and minerals, but broccoli wins when it comes to vitamins and fiber amount.
Broccoli is slightly higher in fiber than cauliflower.
A 100 gram (g) serving includes:
- Broccoli: 2.4 g of fiber
- Cauliflower: 2 g of fiber
The fiber in broccoli feeds the good bacteria in your gut, which improves overall digestive health. It also helps you feel fuller longer, which may aid in weight management. Cauliflower, while slightly lower in fiber can also help accomplish this.
Broccoli has more vitamins A, C, and K than cauliflower.
A 100 g serving includes:
- Broccoli: 8 micrograms (mcg) of vitamin A, 91.3 milligrams (mg) of vitamin C, and 102 mcg of vitamin K
- Cauliflower: 0 mcg of vitamin A, 48,2 mg of vitamin C, and 15.5 mcg of vitamin K
Vitamins A, C, and K each play important roles in keeping your body healthy:
- Vitamin A supports vision, immune function, and cell growth, while also promoting healthy skin and reproductive health
- Vitamin C acts as a powerful antioxidant that boosts the immune system, aids in collagen production for strong skin and tissues, and helps the body absorb iron.
- Vitamin K is essential for proper blood clotting and bone health, as it helps regulate calcium and strengthen bones. Together, these vitamins contribute to overall wellness and disease prevention.
A serving of 100 grams (g) of each vegetable contains the following nutrition.
| Cauliflower | Broccoli | |
|---|---|---|
| Calories | 25 | 39 |
| Fiber | 2 grams | 2.4 grams |
| Protein | 1.9 grams | 2.6 grams |
| Vitamin C | 48.2 milligrams | 91.3 milligrams |
| Calcium | 22 milligrams | 46 milligrams |
| Vitamin K | 15.5 micrograms | 102 micrograms |
| Vitamin A | 0 micrograms | 8 micrograms |
Note that the nutrient content of these vegetables can change depending on how you store, prepare, and cook them. For example, boiling broccoli or cauliflower causes them to lose more than half of some of their helpful compounds. Steaming instead may help preserve these nutrients better.
