Broccoli vs Cauliflower: which is healthier?

Per 100g, Broccoli has 34 calories, 2.8g protein, 2.6g fiber, and 0.4g fat, while Cauliflower has 28 calories, 1.6g protein, 1.9g fiber, and 0.2g fat. Cauliflower is the lighter choice, while Broccoli delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Broccoli or Cauliflower?

Per 100g, Broccoli has 34 calories and Cauliflower has 28 calories, a difference of 6 calories. In practical terms, 1 cup chopped, raw (31 calories) of broccoli compares with 1 medium cauliflower (41 calories) of cauliflower.

Which has more protein, Broccoli or Cauliflower?

Broccoli leads on protein with 2.8g per 100g; the gap is 1.2g per 100g (Broccoli 2.8g vs Cauliflower 1.6g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Broccoli or Cauliflower?

Cauliflower has 4.7g of carbs per 100g compared to 6.6g in Broccoli, making Cauliflower the easier fit for low-carb or keto plans. Fiber is 2.6g vs 1.9g per 100g, which also affects net carbs.

Can I substitute Broccoli for Cauliflower?

Often, yes. Swapping cauliflower for broccoli shifts your meal by about 6 calories and 1.2g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Broccoli

Cauliflower

All Comparisons

Broccoli vs Cauliflower

Cauliflower

Wins in 3 of 6 categories

Compare Broccoli and Cauliflower calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g (USDA data), Broccoli has 34 calories vs Cauliflower's 28. Broccoli has more protein (2.8g vs 1.6g). Pick Broccoli for more protein, Cauliflower for fewer calories.

Sources: Broccoli (FDC 170379) · Cauliflower (FDC 2685573)