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Broccoli vs cauliflower

Broccoli and cauliflower have the same estimated satiety score: 5 out of 5. Cauliflower has fewer calories: 25 kcal per 100 g, versus 34 for broccoli, so the same calories come with more grams of food.

Two cruciferous vegetables.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 170379 and 169986

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Key differences

  • They provide similar protein per calorie: 8.3 g per 100 kcal for broccoli and 7.7 g for cauliflower.
  • Cauliflower has fewer calories: 25 kcal per 100 g, versus 34 for broccoli, so the same calories come with more grams of food.
  • Broccoli has more fiber: 2.6 g per 100 g, versus 2 g for cauliflower.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Broccoli, raw; Cauliflower, raw.
NutrientBroccoliserving: 150 g (5.5 oz)Cauliflowerserving: 150 g (5.5 oz)Difference
Calories34 kcal per 100 g (3.5 oz)51 kcal per serving25 kcal per 100 g (3.5 oz)38 kcal per serving−9 kcal per 100 g (3.5 oz)−14 kcal per serving
Protein2.8 g per 100 g (3.5 oz)4.2 g per serving1.9 g per 100 g (3.5 oz)2.9 g per serving−0.9 g per 100 g (3.5 oz)−1.4 g per serving
Carbohydrates6.6 g per 100 g (3.5 oz)10 g per serving5 g per 100 g (3.5 oz)7.5 g per serving−1.7 g per 100 g (3.5 oz)−2.5 g per serving
of which sugars1.7 g per 100 g (3.5 oz)2.6 g per serving1.9 g per 100 g (3.5 oz)2.9 g per serving+0.2 g per 100 g (3.5 oz)+0.3 g per serving
Fiber2.6 g per 100 g (3.5 oz)3.9 g per serving2 g per 100 g (3.5 oz)3 g per serving−0.6 g per 100 g (3.5 oz)−0.9 g per serving
Fat0.4 g per 100 g (3.5 oz)0.6 g per serving0.3 g per 100 g (3.5 oz)0.4 g per serving−0.1 g per 100 g (3.5 oz)−0.1 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0.2 g per serving0.1 g per 100 g (3.5 oz)0.2 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water89.3 g per 100 g (3.5 oz)134 g per serving92.1 g per 100 g (3.5 oz)138.2 g per serving+2.8 g per 100 g (3.5 oz)+4.2 g per serving
Protein per 100 kcal8.3 g7.7 g−0.6 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Cauliflower minus Broccoli. Source: USDA FDC 170379 and 169986.

Per typical serving

With typical servings, 150 g (5.5 oz) of broccoli has about 51 kcal and 4.2 g of protein, and 150 g (5.5 oz) of cauliflower about 38 kcal and 2.9 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Broccoli and cauliflower have the same estimated satiety score: 5 out of 5.

  • Broccoli: Very low energy density; a lot of protein per calorie; a lot of fiber per calorie; high water content.
  • Cauliflower: Very low energy density; moderate protein per calorie; a lot of fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Broccoli

  • If you want to add fiber: 2.6 g per 100 g.

Cauliflower

  • If you want to eat more grams for the same calories: 25 kcal per 100 g.

On a GLP-1 medication

Broccoli. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

Cauliflower. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Broccoli: every nutrient, frequently asked questions, and similar foods.
  • Cauliflower: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Broccoli, raw (FDC ID 170379).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cauliflower, raw (FDC ID 169986).accessed .