Food vs food · USDA FNDDS 2021–2023
Broccoli vs cauliflower
Comparing usual servings (broccoli: ½ cup, 77.5 g; cauliflower: ½ cup, 77.5 g), USDA’s figures are higher for broccoli in 29 of the 65 nutrients it reports, and for cauliflower in 10. The widest gaps against the Daily Value: more vitamin K (82.2 µg vs 12.5 µg) and vitamin C in broccoli. Energy: 32 kcal for broccoli, 20 kcal for cauliflower. Per 100 g, the figures are higher for broccoli in 28 and for cauliflower in 10.
Every nutrient, side by side
Broccoli, fresh, cooked, no added fat
Serving size ½ cup · 77.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 32 kcal (more) | |
| Protein | 2.07 g (more) | |
| Carbohydrates | 5.05 g (more) | |
| Fat | 0.27 g (more) | |
| Alcohol | 0 g | |
| Water | 69.2 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.03 g | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.01 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.02 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.01 g | |
| PUFA 18:3 (linolenic) | 0.02 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.94 g (more) | 7% |
| Sugars | 1.12 g | |
| Vitamins | ||
| Vitamin A | 6.2 µg (more) | 1% |
| Retinol | 0 µg | |
| Beta-carotene | 71.3 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 570 µg (more) | |
| Vitamin C | 62.5 mg (more) | 69% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.12 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 82.2 µg (more) | 68% |
| Thiamin (B1) | 0.06 mg (more) | 5% |
| Riboflavin (B2) | 0.09 mg (more) | 7% |
| Niacin (B3) | 0.49 mg (more) | 3% |
| Vitamin B6 | 0.14 mg (more) | 8% |
| Folate | 44.2 µg (more) | |
| Folate, DFE | 44.2 µg (more) | 11% |
| Folate, food | 44.2 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 15 mg | 3% |
| Minerals | ||
| Calcium | 37.2 mg (more) | 3% |
| Iron | 0.56 mg (more) | 3% |
| Magnesium | 17 mg (more) | 4% |
| Phosphorus | 54.2 mg (more) | 4% |
| Potassium | 244 mg (more) | 5% |
| Sodium | 122 mg (more) | 5% |
| Zinc | 0.34 mg (more) | 3% |
| Copper | 0.05 mg (more) | 5% |
| Selenium | 1.32 µg (more) | 2% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Cauliflower, fresh, cooked, no added fat
Serving size ½ cup · 77.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 20 kcal | |
| Protein | 1.54 g | |
| Carbohydrates | 4 g | |
| Fat | 0.22 g | |
| Alcohol | 0 g | |
| Water | 70.8 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.1 g (more) | 1% |
| Monounsaturated fat | 0.03 g (more) | |
| Polyunsaturated fat | 0.02 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0.01 g (more) | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.08 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.02 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.01 g | |
| PUFA 18:3 (linolenic) | 0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.63 g | 6% |
| Sugars | 1.53 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0.78 µg | |
| Vitamin C | 32.9 mg | 37% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.06 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 12.5 µg | 10% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.39 mg | 2% |
| Vitamin B6 | 0.13 mg | 8% |
| Folate | 38.8 µg | |
| Folate, DFE | 38.8 µg | 10% |
| Folate, food | 38.8 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 35.6 mg (more) | 6% |
| Minerals | ||
| Calcium | 17.8 mg | 1% |
| Iron | 0.34 mg | 2% |
| Magnesium | 12.4 mg | 3% |
| Phosphorus | 35.6 mg | 3% |
| Potassium | 241 mg | 5% |
| Sodium | 118 mg | 5% |
| Zinc | 0.22 mg | 2% |
| Copper | 0.03 mg | 4% |
| Selenium | 0.47 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Broccoli, fresh, cooked, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 41 kcal (more) | |
| Protein | 2.67 g (more) | |
| Carbohydrates | 6.51 g (more) | |
| Fat | 0.35 g (more) | |
| Alcohol | 0 g | |
| Water | 89.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.04 g | <1% |
| Monounsaturated fat | 0.01 g | |
| Polyunsaturated fat | 0.02 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.03 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.02 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.5 g (more) | 9% |
| Sugars | 1.45 g | |
| Vitamins | ||
| Vitamin A | 8 µg (more) | 1% |
| Retinol | 0 µg | |
| Beta-carotene | 92 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 735 µg (more) | |
| Vitamin C | 80.6 mg (more) | 90% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.16 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 106 µg (more) | 88% |
| Thiamin (B1) | 0.07 mg (more) | 6% |
| Riboflavin (B2) | 0.11 mg (more) | 9% |
| Niacin (B3) | 0.63 mg (more) | 4% |
| Vitamin B6 | 0.18 mg (more) | 11% |
| Folate | 57 µg (more) | |
| Folate, DFE | 57 µg (more) | 14% |
| Folate, food | 57 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 19.4 mg | 4% |
| Minerals | ||
| Calcium | 48 mg (more) | 4% |
| Iron | 0.72 mg (more) | 4% |
| Magnesium | 22 mg (more) | 5% |
| Phosphorus | 70 mg (more) | 6% |
| Potassium | 315 mg (more) | 7% |
| Sodium | 158 mg (more) | 7% |
| Zinc | 0.44 mg (more) | 4% |
| Copper | 0.06 mg (more) | 7% |
| Selenium | 1.7 µg (more) | 3% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Cauliflower, fresh, cooked, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 26 kcal | |
| Protein | 1.99 g | |
| Carbohydrates | 5.16 g | |
| Fat | 0.29 g | |
| Alcohol | 0 g | |
| Water | 91.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.14 g (more) | 1% |
| Monounsaturated fat | 0.04 g (more) | |
| Polyunsaturated fat | 0.03 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0.02 g (more) | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.1 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.03 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.02 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.1 g | 7% |
| Sugars | 1.98 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 1 µg | |
| Vitamin C | 42.5 mg | 47% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 16.1 µg | 13% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate | 50 µg | |
| Folate, DFE | 50 µg | 12% |
| Folate, food | 50 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 46 mg (more) | 8% |
| Minerals | ||
| Calcium | 23 mg | 2% |
| Iron | 0.44 mg | 2% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 46 mg | 4% |
| Potassium | 311 mg | 7% |
| Sodium | 152 mg | 7% |
| Zinc | 0.28 mg | 3% |
| Copper | 0.04 mg | 5% |
| Selenium | 0.6 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Broccoli is FNDDS’s “Broccoli, fresh, cooked, no added fat” and cauliflower is “Cauliflower, fresh, cooked, no added fat”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.