Compare foods
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.
- BroccoliEstimated satiety: 5 out of 5 · 34 kcal and 2.8 g of protein per 100 g (3.5 oz)
- CauliflowerEstimated satiety: 5 out of 5 · 25 kcal and 1.9 g of protein per 100 g (3.5 oz)
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
| Nutrient | Broccoli, per 100 g (3.5 oz) | Cauliflower, per 100 g (3.5 oz) |
|---|---|---|
| Calories | 34 kcal | 25 kcal |
| Protein | 2.8 g | 1.9 g |
| Carbohydrates | 6.6 g | 5 g |
| of which sugars | 1.7 g | 1.9 g |
| Fiber | 2.6 g | 2 g |
| Fat | 0.4 g | 0.3 g |
| of which saturated | 0.1 g | 0.1 g |
| Water | 89.3 g | 92.1 g |
| Protein per 100 kcal | 8.3 g | 7.7 g |
| Estimated satiety (1 to 5) | 5 | 5 |
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.
| Nutrient | Broccoli, 150 g (5.5 oz) | Cauliflower, 150 g (5.5 oz) |
|---|---|---|
| Calories | 51 kcal | 38 kcal |
| Protein | 4.2 g | 2.9 g |
| Carbohydrates | 10 g | 7.5 g |
| Fiber | 3.9 g | 3 g |
| Fat | 0.6 g | 0.4 g |
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.
Full food pages
- Broccoli: every nutrient, frequently asked questions, and similar foods.
- Cauliflower: every nutrient, frequently asked questions, and similar foods.
Other comparisons
Sources
- USDA FoodData Central: Broccoli, raw (FDC ID 170379). U.S. Department of Agriculture, Agricultural Research Service.
- USDA FoodData Central: Cauliflower, raw (FDC ID 169986). U.S. Department of Agriculture, Agricultural Research Service.