Cauliflower vs Broccoli
Side-by-side nutrition comparison per serving. See which fits your goals better.
Cauliflower and broccoli are botanical siblings — both are cultivars of the same species, Brassica oleracea — but their nutritional profiles have meaningful differences. Broccoli delivers 31 calories per 100g with 2.57g protein, 6.27g carbs, and 2.4g fiber. Cauliflower is slightly lower at 25 calories with 1.64g protein, 4.72g carbs, and 1.95g fiber.
Broccoli wins on virtually every micronutrient: more vitamin C, vitamin K, vitamin A, folate, and iron per serving. Cauliflower is not nutritionally poor, but broccoli is simply one of the most nutrient-dense foods on the planet. The green color in broccoli indicates chlorophyll and associated phytonutrients that white cauliflower lacks.
Cauliflower's real strength is culinary versatility as a low-carb substitute. Riced cauliflower replaces grain rice, cauliflower mash replaces mashed potatoes, and cauliflower pizza crust replaces flour-based dough. Broccoli does not rend itself to these applications. If you are reducing carbs, cauliflower is a kitchen workhorse; if you want maximum nutrition per bite, broccoli is superior.
Pro tip
Roast cauliflower and broccoli florets together — cauliflower cut slightly smaller since it is denser. Toss with olive oil, garlic, and a squeeze of lemon, roast at 220 degrees Celsius for 20 minutes until charred at the edges. The roasting brings out nutty sweetness in both.
Quick Verdict
Best for weight loss
Cauliflower
Best for muscle gain
Broccoli
Best for low-carb
Cauliflower
Macro Comparison
Cauliflower: 100g (100g) | Broccoli: 100g (100g)
25
Cauliflower
31
Broccoli
1.64g
Cauliflower
2.57g
Broccoli
4.72g
Cauliflower
6.27g
Broccoli
0.24g
Cauliflower
0.34g
Broccoli
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
26%
Cauliflower
33%
Broccoli
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| Nutrient | Cauliflower | Broccoli |
|---|---|---|
| Calories | 25 | 31 |
| Protein | 1.6g | 2.6g |
| Carbs | 4.7g | 6.3g |
| Fat | 0.2g | 0.3g |
| Fiber | 1.95g | 2.4g |
| Sugar | — | — |
| Sodium | 20mg | 36mg |
| Cholesterol | — | — |
| Saturated Fat | — | 0.04g |
| Potassium | 274mg | 303mg |
| Vitamin A | — | 8mcg |
| Vitamin C | 67.1mg | 91.3mg |
| Calcium | 20.4mg | 46mg |
| Iron | 0.33mg | 0.69mg |
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.
Both cruciferous vegetables support your health goals in different ways. Sunn makes it easy to log vegetable portions and ensures you are eating enough greens — not just using cauliflower as a carb substitute.
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Take the free quizCommon Questions
Is Cauliflower or Broccoli better for weight loss?
For weight loss, Cauliflower is the better choice. Cauliflower has 25 calories and 1.64g protein per serving, while Broccoli has 31 calories and 2.57g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cauliflower or Broccoli?
Broccoli has more protein per serving. Cauliflower provides 1.64g and Broccoli provides 2.57g of protein.
Can I eat both cauliflower and broccoli together?
Yes! Combining cauliflower and broccoli gives you 56 calories and 4.21g protein. This combination can work well as part of a balanced meal.