Food compare · 2026
Broccoli vs Cauliflower
Broccoli vs Cauliflower compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Per 100 g
Macro table
| Metric | Broccoli | Cauliflower |
|---|---|---|
| Calories | 35 kcal | 25 kcal |
| Protein | 2.4 g | 1.9 g |
| Carbs | 7 g | 5 g |
| Fat | 0.4 g | 0.3 g |
| Fiber | 2.6 g | 2 g |
| Protein per 100 kcal | 6.9 g | 7.6 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
What each is for
Decision rule
Pick broccoli when you want classic green cruciferous volume with a bit more familiar meal-prep pairing. Pick cauliflower when you want a neutral base for rice swaps, mash, or roasting.
Pick Broccoli when
Sides with chicken and beef, or steamed meal-prep veg.
Pick Cauliflower when
Cauliflower rice, pizza crust bases, or mash swaps (still log any oil/butter).
Caveats
- Cauliflower “rice” still has carbs — it is not zero. Sauces dominate.
Food notes
🥦 Broccoli
Highest vitamin C of common vegetables. Volume-eating champion — 1 cup is ~30 kcal.
🥦 Cauliflower
Common rice/mash substitute on low-carb diets. Riced cauliflower is ~25 kcal/cup vs ~200 for rice.
AskCalories
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