Broccoli vs Cauliflower: What’s the Difference? Let’s Compare

Broccoli and cauliflower, though closely related, offer distinct nutritional benefits. Therefore, broccoli vs cauliflower, what’s the difference?

Broccoli provides a higher percentage of protein, fiber, vitamin C, folate, thiamin, riboflavin, niacin, B5, magnesium, phosphorus, potassium, iron, copper, calcium and zinc. Cauliflower provides fewer calories, carbs and total fat while providing more B6.

Broccoli’s taste leans towards a slightly bitter, earthy flavor with a hint of sweetness in its florets. Cauliflower, on the other hand, has a milder, slightly nutty taste.

This article will start with a side-by-side comparison of broccoli and cauliflower’s nutrients. In addition, I’ll examine their tastes, textures, prices, whether one can substitute for the other, glycemic indexes and health benefits.

Disclaimer: Some of the links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.

Smoothie Diet: Jade shred 12 pounds in only 21 days! Check out the Smoothie Diet, delicious, easy to make smoothies for rapid weight loss.

Broccoli and cauliflower on a cutting board. — Broccoli and cauliflower on a cutting board

Nutritional Profile

Broccoli and cauliflower both offer a rich array of vitamins, minerals, and nutrients. Understanding the specifics can help in making informed dietary choices.

The following table compares each nutrient in broccoli and cauliflower per 100 grams.

	Cauliflower, raw (100 g)	Broccoli, raw (100 g)
Calories	25	34
Protein	1.92 g	2.82 g
Carbohydrates	4.97 g	6.64 g
Fiber	2.0 g	2.6 g
Fat	0.28 g	0.37 g
Sugar	1.91 g	1.70 g
Vitamin C	48.2 mg	89.2 mg
Vitamin D	0 IU	0 IU
Vitamin B6	0.18 mg	0.17 mg
Vitamin B9 (Folate)	57 mcg	63 mcg
Vitamin B1 (Thiamin)	0.05 mg	0.07 mg
Vitamin B2 (Riboflavin)	0.06 mg	0.12 mg
Vitamin B3 (Niacin)	0.51 mg	0.64 mg
Vitamin B5 (Pantothenic Acid)	0.22 mg	0.57 mg
Magnesium	15 mg	21 mg
Phosphorous	44 mg	66 mg
Potassium	299 mg	316 mg
Iron	0.42 mg	0.73 mg
Copper	0.04 mg	0.05 mg
Calcium	22 mg	47 mg
Zinc	0.27 mg	0.41 mg

Sources: ¹ ²

Vitamins and Minerals

Broccoli provides a higher percentage of protein, fiber, vitamin C, folate, thiamin, riboflavin, niacin, B5, magnesium, phosphorus, potassium, iron, copper, calcium and zinc.

Cauliflower provides fewer calories, carbs and total fat while providing more B6.

Broccoli and cauliflower are both excellent sources of essential vitamins and minerals. Broccoli contains high levels of vitamin C, vitamin K, and vitamin A.

It also provides folate, iron, potassium, and calcium. Cauliflower is rich in vitamin C, vitamin K, and vitamin B6. It also contains notable amounts of folate, choline, and manganese.

Vitamin C supports the immune system, while vitamin K is crucial for blood clotting. Folate aids in DNA synthesis and repair.

Both vegetables offer a variety of phytonutrients that act as antioxidants, helping to fight off harmful free radicals.

Caloric Content

Both broccoli and cauliflower are low in calories, making them ideal for weight management. A 100-gram serving of broccoli contains approximately 34 calories.

Cauliflower, in a similar serving size, contains around 25 calories. These low-calorie counts make both vegetables appealing choices for those on calorie-restricted diets.

Due to their low caloric content, both vegetables can be consumed in larger quantities without significantly increasing total daily calorie intake. This attribute, coupled with their high water content, makes them filling options that can aid in feeling satiated.

Macronutrients

When it comes to macronutrients, broccoli and cauliflower have different profiles. Broccoli is higher in protein, offering about 2.8 grams per 100 grams, compared to cauliflower, which provides approximately 1.9 grams.

Both vegetables are low in fat, less than 1 gram per 100 grams, making them suitable for low-fat diets.

Carbohydrate content stands at around 6.64 grams for broccoli and 4.97 grams for cauliflower per 100-gram serving. Therefore, cauliflower is better for low carb or Keto diets.

The carbohydrates in both vegetables come from complex sources and contain minimal amounts of simple sugars. Because of this, they have a lower glycemic index, making them suitable for people managing blood sugar levels.

Dietary Fiber

Both vegetables are excellent sources of dietary fiber, which is crucial for digestive health. Broccoli contains about 2.6 grams of fiber per 100 grams, while cauliflower contains approximately 2 grams.

Dietary fiber aids in promoting bowel regularity and helps to prevent constipation.

Fiber also contributes to feelings of fullness, which can aid in weight management. Soluble fiber in these vegetables can help lower levels of cholesterol in the blood, thereby supporting cardiovascular health.

Increasing intake of fiber-rich foods like broccoli and cauliflower can be beneficial for overall digestive well-being.

Health Benefits

Broccoli and cauliflower each offer distinct health benefits. They are valuable for their antioxidant properties, digestive health, and anti-inflammatory effects.

Dr. Ergin compares broccoli and cauliflower.

Antioxidant Properties

Broccoli and cauliflower both contain antioxidants that combat oxidative stress. Broccoli is rich in vitamins C and E, which help neutralize harmful free radicals. It also contains compounds like sulforaphane, known for its potent antioxidant activity.

Cauliflower, while less concentrated in some antioxidants than broccoli, still provides essential nutrients like vitamin C and manganese. These elements contribute to overall cellular health by protecting against damage from oxidative stress.

Digestive Health

Both vegetables are high in dietary fiber, promoting healthy digestive function. This aides in bowel regularity and preventing constipation. It also contains compounds that support gut bacteria.

Their fiber content aids in digestion, helping to maintain a healthy digestive tract. This supports overall digestive efficiency and helps prevent issues like bloating and cramping.

Anti-Inflammatory Effects

Broccoli contains several bioactive compounds that have anti-inflammatory properties. Its sulforaphane content, in particular, helps reduce inflammation by inhibiting the action of certain pro-inflammatory agents in the body.

Cauliflower also contributes to reducing inflammation through its high levels of glucosinolate. This compound reduces inflammation and helps combat the effects of chronic diseases tied to inflammation.

Gluten Free

If you’re consuming a gluten free diet or have celiac disease, this can make or break your choice between the two. Between each one, which is gluten free?

Broccoli and cauliflower are gluten free. Therefore, if you only consume a gluten free diet, both of them are good options.

Culinary Uses

Both broccoli and cauliflower offer diverse culinary uses, each lending unique flavors and textures to a variety of dishes.

Taste and Texture

Broccoli’s taste leans towards a slightly bitter, earthy flavor with a hint of sweetness in its florets. The stems can be somewhat woody but are still edible. Its bold flavor pairs well with garlic, cheese, and lemon.

Cauliflower, on the other hand, has a milder, slightly nutty taste. Its subtlety makes it versatile in absorbing the flavors of spices, herbs, and sauces. It’s often used in dishes needing a neutral backdrop, allowing other flavors to shine.

I wanted to conduct original research on the topic and get the opinion of people like yourself. So I reached out to my clients, readers and members of food groups. I asked them, broccoli vs cauliflower, which one tastes better?

54% said they preferred the taste of broccoli.
42% said they preferred the taste of cauliflower.
4% said it depended on their mood.

Cooking Methods

Broccoli is versatile in cooking methods, suitable for steaming, stir-frying, roasting, and boiling. Steaming preserves most of its nutrients and maintains its crunch. Stir-frying and roasting caramelize the edges, bringing out a sweeter taste.

Cauliflower is similarly flexible, often roasted, steamed, or mashed. Roasting develops a rich, nutty flavor and a crispy texture. Steaming keeps it soft and tender. Mashed cauliflower serves as a healthier alternative to mashed potatoes, commonly seasoned with butter and cream.

Recipe Adaptability

Broccoli works exceptionally well in a variety of recipes, from simple steamed sides to complex stir-fries and casseroles. It can be a primary ingredient in dishes like broccoli-cheddar soup, or a complementary element in pasta and rice dishes.

Cauliflower’s adaptability is impressive, often used as a low-carb substitute. It can be transformed into cauliflower rice, pizza crust, or mashed cauliflower. Its structure allows it to mimic grains and flour-based foods, making it a popular choice in gluten-free and keto diets.

Comparing Storage Methods

Broccoli:

Fresh broccoli should be stored in the refrigerator, preferably in the crisper drawer. It can be loosely wrapped in a damp paper towel to maintain moisture.

Broccoli can also be blanched and frozen. This method extends its shelf life for several months.

Cauliflower:

Cauliflower should also be stored in the refrigerator. It’s best kept in a plastic bag with perforations to allow air circulation.

Freezing cauliflower requires blanching first, just like broccoli. This helps in preserving its texture and flavor.

Storage Recommendations

Method	Broccoli	Cauliflower
Refrigerator	3-5 days, crisper drawer	1-2 weeks, perforated plastic bag
Freezing	Blanch before freezing	Blanch before freezing

Both vegetables can be stored in similar conditions but have slight differences in optimal shelf life and techniques.

Economic Considerations

Broccoli and cauliflower each have unique market trends and exhibit distinct price fluctuations due to various factors.

Market Trends

Broccoli has maintained a steady presence in grocery markets, often benefiting from its popularity in health-conscious diets. It is widely cultivated in the United States, China, and Europe.

The demand for organic broccoli has surged, influenced by consumer preference for non-GMO and pesticide-free products.

Cauliflower, though less prominent, has gained significant traction in recent years. This rise can be attributed to its versatility in low-carb diets and its popularity in plant-based and gluten-free dishes.

Both vegetables see increased consumption during peak harvest seasons, usually late summer to early fall.

Price Fluctuations

Broccoli prices exhibit variability, influenced heavily by seasonal changes and weather conditions. Droughts or heavy rains can cause prices to spike due to limited supply.

Organic broccoli generally commands higher prices than conventionally-grown counterparts. Cauliflower prices tend to follow similar seasonal patterns but can vary more sharply due to its recent popularity in specialty diets.

The demand for products like cauliflower rice and pizza crust can lead to temporary price increases. Despite this, cauliflower occasionally sees price drops when supplies exceed consumer demand.

Both vegetables experience price stability during their peak harvest times.

To conduct some original research, I visited some local supermarkets and compared the prices of each one. Here are my findings.

I checked my local ShopRite supermarket.

Bowl and basket cauliflower
- 20 oz bag $2.79 (0.14 per ounce)
Bowl and basket broccoli cuts, frozen
- 20 oz bag $2.79 (0.14 per ounce)

The price for broccoli and cauliflower were the same exact price.