Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Raw Broccoli
      ×
      Cauliflower
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 2% DV 31 calories
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 1% DV 27 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 0% DV 0.34g
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 0% DV 0.3g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 2% DV 6g
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 5.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 5% DV 2.6g
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 4% DV 2.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 0% DV 0mg
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 1% DV 0.1g
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 1% DV 0.14g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 8% DV 2.4g
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 8% DV 2.1g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 3% DV 1.5g
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 4% DV 2g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 4% DV 0.66mg
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 0.45mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 3% DV 42.8mg
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 23.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Raw Broccoli 1 cup chopped (x1) 6% DV 287.6mg
      • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 7% DV 319.9mg
      Comparison Table

      Table Legend

      1. Raw Broccoli
      2. Cauliflower
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2
      Weight (g) 91 107
      Calories
      (%DV)
      31
      (2%)
      27
      (1%)
      Fat (g)
      (%DV)
      0.34
      (0%)
      0.3
      (0%)
      Protein (g)
      (%DV)
      2.6
      (5%)
      2.1
      (4%)
      Carbohydrate (g)
      (%DV)
      6
      (2%)
      5.3
      (2%)
      Sugars (g)
      (%DV)
      1.5
      (3%)
      2
      (4%)
      Fiber (g)
      (%DV)
      2.4
      (8%)
      2.1
      (8%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.1
      (1%)
      0.14
      (1%)
      Net-Carbs (g) 3.7
      3.2
      Trans Fatty Acids (g) 0
      0
        Minerals
      Food # 1 2
      Weight (g) 91 107
      Calcium (mg)
      (%DV)
      42.8
      (3%)
      23.5
      (2%)
      Iron, Fe (mg)
      (%DV)
      0.66
      (4%)
      0.45
      (2%)
      Potassium, K (mg)
      (%DV)
      287.6
      (6%)
      319.9
      (7%)
      Magnesium (mg)
      (%DV)
      19.1
      (5%)
      16.1
      (4%)
      Phosphorus, P (mg)
      (%DV)
      60.1
      (5%)
      47.1
      (4%)
      Sodium (mg)
      (%DV)
      30
      (1%)
      32.1
      (1%)
      Zinc, Zn (mg)
      (%DV)
      0.37
      (3%)
      0.29
      (3%)
      Copper, Cu (mg)
      (%DV)
      0.04
      (5%)
      0.04
      (5%)
      Manganese (mg)
      (%DV)
      0.19
      (8%)
      0.17
      (7%)
      Selenium, Se (mcg)
      (%DV)
      2.3
      (4%)
      0.64
      (1%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      1.1
      (0%)
      Molybdenum (mcg) --
      --
      Iodine, I (mcg) --
      --
      Chlorine (mg) --
      --
      Chromium (mcg) --
      --
        Vitamins
      Food # 1 2
      Weight (g) 91 107
      Vitamin A, RAE (mcg)
      (%DV)
      28.2
      (3%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      81.2
      (90%)
      51.6
      (57%)
      Thiamin (B1) (mg)
      (%DV)
      0.06
      (5%)
      0.05
      (4%)
      Riboflavin (B2) (mg)
      (%DV)
      0.11
      (8%)
      0.06
      (5%)
      Niacin (B3) (mg)
      (%DV)
      0.58
      (4%)
      0.54
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.52
      (10%)
      0.71
      (14%)
      Vitamin B6 (mg)
      (%DV)
      0.16
      (9%)
      0.2
      (12%)
      Biotin (mcg) --
      --
      Folate (B9) (mcg)
      (%DV)
      57.3
      (14%)
      61
      (15%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      57.3
      (14%)
      61
      (15%)
      Folate DFE (mcg)
      (%)
      57.3
      (14%)
      61
      (15%)
      Choline (mg)
      (%DV)
      17
      (3%)
      47.4
      (9%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      Carotene, beta (mcg)
      (%RDA)
      328.5
      (3%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      22.8
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0.91
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 566.9 0
      Lycopene (mcg) 0
      0
      Lut + Zeaxanthin (mcg) 1276.7
      1.1
      Vitamin E (mg)
      (%DV)
      0.71
      (5%)
      0.09
      (1%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      Vitamin D3 (mcg) --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      92.5
      (77%)
      16.6
      (14%)
      Vitamin K1 (mcg) 0
      0
      Menaquinone-4 (K2) (mcg) --
      0
        Other
      Food # 1 2
      Weight (g) 91 107
      Water (g) 81.3
      98.5
      Ash (g) 0.79
      0.81
      Alcohol (g) 0
      0
      Caffeine (mg) 0
      0
      Theobromine (mg) 0
      0
      PRAL score -3.65
      -4.73
        Carbohydrates
      Food # 1 2
      Weight (g) 91 107
      Soluble Fiber (g) --
      --
      Insoluble Fiber (g) --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.09
      0
      Glucose (Dextrose) (g) 0.45
      1
      Fructose (g) 0.62
      1
      Lactose (g) 0.19
      0
      Maltose (g) 0.19
      0
      Galactose (g) 0
      0
      Starch (g) 0
      --
      Carbohydrate, other (g) --
      --
      Total sugar alcohols (g) --
      --
        Fats
      Food # 1 2
      Weight (g) 91 107
      Monounsaturated Fats (g) 0.028
      0.036
      Polyunsaturated Fats (g) 0.102
      0.033
      Omega 3s (g)
      (%AI)
      0.057
      (4%)
      0.016
      (1%)
      Omega 6s (g)
      (%AI)
      0.045
      (0%)
      0.017
      (0%)
      Omega 3 to Omega 6 Ratio 1.29
      0.94
      Omega 6 to Omega 3 Ratio 0.78
      1.07
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      0.016
      (1%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      0
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      0.014
      gamma-Linolenic Acid (GLA) (g) 0
      0
      c-c-n6-Eicosadienoic Acid (g) 0
      0
      DHG-linolenic acid (DGLA) (g) --
      0
      Arachidonic acid (AA) (g) --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      Caproic (6:0) (g) 0
      0
      Caprylic Acid (8:0) (g) 0
      0
      Capric Acid (10:0) (g) 0
      0.019
      Lauric Acid (12:0) (g) 0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      Myristic Acid (14:0) (g) 0.002
      0
      Pentadecanoic Acid (15:0) (g) 0
      0.002
      Palmitic Acid (16:0) (g) 0.076
      0.1
      Margaric Acid (17:0) (g) 0
      0.001
      Stearic Acid (18:0) (g) 0.016
      0.01
      Arachidic Acid (20:0) (g) 0.005
      0.003
      Behenic Acid (22:0) (g) 0.004
      0.002
      Lignoceric Acid (24:0) (g) --
      0.002
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0.002
      Pentadecenoic Acid (15:1) (g) 0
      0
      Palmitoleic Acid (16:1) (g) 0
      0.003
      cis-Palmitoleic Acid (16:1 cis) (g) --
      0.003
      Heptadecenoic Acid (17:1) (g) 0.002
      0
      Oleic Acid (18:1) (g) 0.026
      0.029
      c-Oleic Acid (18:1 cis) (g) --
      0.029
      c-Vaccenic acid (g) --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      Docosenoic Acid (22:1) (g) 0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      0
      c-Tetracosenoic Acid (24:1 c) (g) --
      0.002
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.045
      0.017
      Conjugated Linoleic Acid (CLAs) (g) --
      0.003
      Octadecadienoic Acid (mixed) (g) --
      --
      Octadecatrienoic (undiff) (g) 0.057
      0.016
      Octadecatrienoic Acid (mixed) (g) --
      --
      Parinaric Acid (18:4) (g) 0
      0
      Eicosatrienoic Acid (20:3) (g) 0
      0
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      22:4 (g) --
      0
      Trans Fats  
      t-Polyenoic Fats (g) --
      0
      t-Monoenoic Fats (g) --
      0
      t-Palmitoleic Acid (16:1 t) (g) --
      0
      t-Oleic Acid (18:1 t) (g) --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      0
      t-Octadecadienoic Acid (18:2 t) (g) --
      0
      t-t-Octadecadienoic Acid (g) --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      0.019
      Stigmasterol (g) --
      --
      Campesterol (g) --
      --
      Beta-sitosterol (g) --
      --
      Amino Acids
      Food # 1 2
      Weight (g) 91 107
      Essential  
      Histidine (mg)
      (%RDI)
      54
      (8%)
      60
      (9%)
      Isoleucine (mg)
      (%RDI)
      72
      (5%)
      76
      (5%)
      Leucine (mg)
      (%RDI)
      117
      (4%)
      113
      (4%)
      Lysine (mg)
      (%RDI)
      123
      (6%)
      232
      (11%)
      Methionine (mg)
      (%RDI)
      35
      (5%)
      21
      (3%)
      Phenylalanine (mg)
      (%RDI)
      106
      (12%)
      70
      (8%)
      Threonine (mg)
      (%RDI)
      80
      (8%)
      81
      (8%)
      Tryptophan (mg)
      (%RDI)
      30
      (11%)
      21
      (8%)
      Valine (mg)
      (%RDI)
      114
      (6%)
      134
      (7%)
      Conditional  
      Arginine (mg) 174
      92
      Cystine (mg)
      (%RDI)
      25
      (9%)
      21
      (7%)
      Glycine (mg) 81
      76
      Proline (mg) 100
      76
      Tyrosine (mg)
      (%RDI)
      46
      (5%)
      55
      (6%)
      Non-Essential  
      Alanine (mg) 95
      124
      Aspartic acid (mg) 296
      189
      Betaine (mg) 0.09
      --
      Glutamic acid (mg) 493
      275
      Hydroxyproline (mg) --
      --
      Serine (mg) 110
      92
      Data Source
      Raw Broccoli
      USDA Food Data Central Standard Release (Common)
      Cauliflower
      USDA Food Data Central Standard Release (Common)