Is cauliflower more nutritious than broccoli? A complete nutritional showdown

January 3, 2026 •

4 min read

While both belong to the same plant family, a one-cup serving of raw broccoli provides significantly more Vitamin C (90% DV) compared to a similar serving of cauliflower (57% DV). The question is: is cauliflower more nutritious than broccoli when you consider the full nutritional picture, or does broccoli's vibrant green color signal a nutritional edge?

Quick Summary

A detailed comparison of broccoli and cauliflower reveals differences in key vitamins and mineral content, with broccoli offering higher levels of Vitamins C and K. While cauliflower is slightly lower in calories and carbs, both provide excellent fiber and powerful antioxidants. The best choice depends on individual dietary needs and preferences.

Key Points

Nutrient Density: Broccoli is generally more nutrient-dense, providing higher levels of vitamins C, K, and A per serving compared to cauliflower.
Weight Management: Both vegetables are excellent for weight loss due to being low in calories and high in fiber; however, cauliflower is slightly lower in carbs, which can be beneficial for specific low-carb diets.
Antioxidants: Both are rich in beneficial antioxidant compounds like glucosinolates. Broccoli has higher levels of sulforaphane, lutein, and zeaxanthin, while cauliflower provides other types of antioxidants.
Digestive Health: With their high fiber content, both vegetables support gut health and aid digestion, though they may cause gas or bloating in individuals with certain sensitivities due to raffinose.
Best for Overall Health: Incorporating a variety of cruciferous vegetables, including both broccoli and cauliflower, into your diet is the optimal approach for maximizing overall health benefits.
Best Cooking Method: To preserve the highest amount of nutrients, opt for light steaming or consuming the vegetables raw, as prolonged boiling can reduce vitamin content.

The Nutritional Showdown: Broccoli vs. Cauliflower

Both broccoli and cauliflower are cruciferous vegetables known for their significant health benefits, sharing the same family of plants. However, a closer look at their nutritional profiles reveals some distinct differences. This article provides a comprehensive comparison to help you decide which one might be better for your dietary goals.

Macronutrients and Calories

When it comes to the basics, the two vegetables are quite similar, but there are some slight variations. Both are low in calories and high in water content.

Calories: A 100g serving of raw broccoli contains about 34 calories, while the same amount of cauliflower contains 25 calories.
Carbohydrates and Fiber: Broccoli is slightly higher in total carbohydrates, but also richer in dietary fiber. Per 100g, broccoli has 2.6g of fiber versus cauliflower's 2g. This extra fiber can be beneficial for digestion and satiety.
Protein: Broccoli offers marginally more protein than cauliflower per serving.

Vitamins and Minerals

This is where the differences become more pronounced. Broccoli generally has a more robust vitamin and mineral profile in several key areas.

Vitamins C and K: Broccoli is a powerhouse of vitamins C and K, offering significantly more than cauliflower. One cup of raw broccoli provides about 90% of the Daily Value (DV) for vitamin C and 77% for vitamin K, compared to 57% and 14% respectively for cauliflower.
Vitamin A: Broccoli is also a source of Vitamin A, which is notably absent in cauliflower.
B Vitamins: Cauliflower has a slight edge in pantothenic acid (B5) and Vitamin B6, though both are good sources of B vitamins in general.
Folate: Both vegetables offer comparable amounts of folate.
Minerals: Broccoli is richer in several minerals, including calcium, iron, magnesium, and phosphorus, while cauliflower has slightly more potassium and choline.

Antioxidants and Phytonutrients

As cruciferous vegetables, both are rich in beneficial antioxidant compounds, most notably glucosinolates. These are converted by the body into powerful, protective compounds like sulforaphane.

Sulforaphane: Broccoli, especially in its raw form or as young sprouts, has higher levels of sulforaphane, a compound with potent anti-cancer and anti-inflammatory properties.
Eye Health: Broccoli contains the carotenoids lutein and zeaxanthin, which are important for eye health and protecting against age-related macular degeneration. White cauliflower does not contain these.
Other Antioxidants: Cauliflower is not without its own antioxidant arsenal, containing compounds like coumaric and vanillic acids. Purple and green cauliflower varieties contain different antioxidants, offering additional benefits.

Comparing Broccoli and Cauliflower: A Nutritional Table


Nutrient	1 cup (91g) Raw Broccoli	1 cup (107g) Raw Cauliflower
Calories	31 kcal	27 kcal
Carbs	6g	5.5g
Fiber	2.5g	2g
Protein	2.5g	2g
Vitamin C	90% DV	57% DV
Vitamin K	77% DV	14% DV
Folate	14% DV	15% DV
Potassium	6% DV	7% DV
Vitamin B6	9% DV	12% DV
Pantothenic Acid	10% DV	14% DV

DV percentages are based on approximate averages found in search results.

Health Benefits: A Closer Look

Both vegetables offer a wide range of health benefits thanks to their nutrient density.

Weight Management: Both are excellent for weight loss due to their low-calorie and high-fiber content, which promotes a feeling of fullness. For those on a very low-carb diet like keto, cauliflower's slightly lower net carb count may be preferable.
Heart Health: The fiber and antioxidants in both broccoli and cauliflower help support heart health by potentially reducing cholesterol and blood pressure levels.
Cancer Prevention: The glucosinolates and sulforaphane in these vegetables have been linked to a reduced risk of certain cancers, including prostate, breast, and colon cancers. Some studies suggest cauliflower might offer a stronger protective effect against specific cancers, though both are beneficial.
Digestive Health: High fiber content supports regular bowel movements and gut health. However, some individuals with IBS or sensitive stomachs may experience bloating due to the raffinose, a type of carbohydrate they contain.

The Verdict: Which Reigns Supreme?

When weighing the question of Is cauliflower more nutritious than broccoli?, the answer is that broccoli holds a slight edge in overall nutrient density. It provides substantially more vitamins C and K, as well as higher amounts of Vitamin A and several minerals per serving. The higher sulforaphane content in broccoli and the presence of eye-health-promoting lutein and zeaxanthin also make it a standout choice.

However, this does not mean cauliflower is a poor choice. It's a fantastic, low-calorie, low-carb alternative and a great source of other vitamins and antioxidants. Its milder flavor and versatility make it an easy and delicious addition to many meals. The best approach for maximizing health benefits is to include a variety of cruciferous vegetables, such as both broccoli and cauliflower, in your diet regularly. Ultimately, the healthier vegetable is the one you will enjoy and eat most often.

For more detailed nutritional information, consult a reliable source such as the US Department of Agriculture (USDA) database. The USDA's food data can provide precise figures for various nutrients in different foods.

Cooking and Preparation

To retain the most nutrients, especially the water-soluble vitamins like vitamin C, it is best to eat these vegetables raw or lightly steamed. Boiling for prolonged periods can cause nutrient loss. Other excellent cooking methods include roasting, stir-frying, or incorporating them into soups, where the cooking water is also consumed.

Conclusion

While both broccoli and cauliflower are exceptionally healthy and belong to the same family of plants, a direct nutritional comparison shows that broccoli generally provides more of several key vitamins and minerals. Broccoli’s higher content of vitamins C, K, and A, along with greater fiber, gives it a slight but notable advantage. Yet, cauliflower remains an excellent and versatile low-calorie, low-carb option, making it a fantastic addition to a balanced diet, especially for those with specific dietary needs. Instead of choosing one over the other, incorporating both vegetables into your weekly meals is a great strategy to gain a broad spectrum of health benefits from these cruciferous powerhouses.

Frequently Asked Questions

Broccoli contains significantly more vitamin C than cauliflower. A one-cup serving of raw broccoli provides 90% of the daily value for vitamin C, while a similar serving of raw cauliflower provides 57%.

Both are excellent for weight loss due to their low-calorie and high-fiber content. Cauliflower is slightly lower in total carbohydrates, making it a favorable choice for very low-carb diets like keto. Broccoli, with its slightly higher fiber and nutrient density, can promote a greater feeling of fullness.

Broccoli has slightly more dietary fiber than cauliflower. Per 100g, broccoli provides approximately 2.6g of fiber compared to cauliflower's 2g.

Yes, both are rich in antioxidants like glucosinolates and sulforaphane, which have been linked to a reduced risk of certain cancers. Some studies have suggested specific benefits from each, but regular consumption of both is beneficial.

Broccoli has a much higher concentration of vitamin K. A one-cup serving of raw broccoli provides 77% of the daily value, whereas the same amount of raw cauliflower provides only 14%.

Yes, their fibrous texture and mild taste allow them to be mostly interchangeable in many recipes, such as stir-fries, soups, and roasts. However, broccoli has a more distinct, 'green' flavor.

Light steaming is considered one of the best methods to retain the highest level of nutrients. Eating them raw is also an option, but boiling can lead to significant loss of water-soluble vitamins.