Broccoli vs Cauliflower
Side-by-side nutrition comparison per serving. See which fits your goals better.
Broccoli and cauliflower are basically siblings — same family (Brassica), similar look, both show up on every 'eat your vegetables' list. Nutritionally they're close, but broccoli edges ahead in almost every category: more protein (2.57g vs 1.64g), more fiber (2.4g vs 1.95g), significantly more vitamin C, and way more vitamin K. Cauliflower's main advantage is its 25 calories per 100g versus broccoli's 31, but that 6-calorie difference is meaningless.
Where cauliflower genuinely shines is versatility as a substitute ingredient. Cauliflower rice, cauliflower pizza crust, cauliflower mash — it plays the chameleon role better than broccoli ever could. So think of it this way: broccoli is the better vegetable to eat straight up, but cauliflower is the better ingredient when you're trying to hack a recipe to be lower carb.
Pro tip
Steam broccoli for exactly 3-4 minutes — it should be bright green and still have crunch. Overcooked broccoli is why people think they hate vegetables. If you're using cauliflower as rice, squeeze out the moisture in a clean towel first or it'll be soggy and sad.
Quick Verdict
Best for weight loss
Cauliflower
Best for muscle gain
Broccoli
Best for low-carb
Cauliflower
Macro Comparison
Broccoli: 100g (100g) | Cauliflower: 100g (100g)
31
Broccoli
25
Cauliflower
2.57g
Broccoli
1.64g
Cauliflower
6.27g
Broccoli
4.72g
Cauliflower
0.34g
Broccoli
0.24g
Cauliflower
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Broccoli
26%
Cauliflower
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| Nutrient | Broccoli | Cauliflower |
|---|---|---|
| Calories | 31 | 25 |
| Protein | 2.6g | 1.6g |
| Carbs | 6.3g | 4.7g |
| Fat | 0.3g | 0.2g |
| Fiber | 2.4g | 1.95g |
| Sugar | — | — |
| Sodium | 36mg | 20mg |
| Cholesterol | — | — |
| Saturated Fat | 0.04g | — |
| Potassium | 303mg | 274mg |
| Vitamin A | 8mcg | — |
| Vitamin C | 91.3mg | 67.1mg |
| Calcium | 46mg | 20.4mg |
| Iron | 0.69mg | 0.33mg |
Which Should You Choose?
For weight loss
Choose Cauliflower. With 25 calories and 1.64g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Broccoli. Broccoli delivers 2.57g protein per serving — 0.9g more than Cauliflower.
For low-carb diets
Choose Cauliflower with 4.72g carbs per serving.
Building the habit of eating vegetables at every meal is one of the highest-impact changes you can make. Sunn nudges you to include veggies consistently — because one perfect broccoli meal doesn't matter if you skip vegetables the other six days.
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Take the free quizCommon Questions
Is Broccoli or Cauliflower better for weight loss?
For weight loss, Cauliflower is the better choice. Broccoli has 31 calories and 2.57g protein per serving, while Cauliflower has 25 calories and 1.64g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Broccoli or Cauliflower?
Broccoli has more protein per serving. Broccoli provides 2.57g and Cauliflower provides 1.64g of protein.
Can I eat both broccoli and cauliflower together?
Yes! Combining broccoli and cauliflower gives you 56 calories and 4.21g protein. This combination can work well as part of a balanced meal.