Whether the goal is to support liver health, bolster immune defences or lower the risk of certain cancers, cruciferous vegetables often move higher up the shopping list. When it comes down to broccoli vs cauliflower, though, it is natural to wonder which one is healthier and whether one offers more fibre.
Dietitians say these two lookalike vegetables share a lot nutritionally, with only small differences that may matter more in specific situations than in everyday eating.
Broccoli vs. cauliflower: Nutrition
Broccoli and cauliflower sit in the same plant family and their nutrition profiles reflect that. Both are low in kilojoules, provide some protein and offer fibre, vitamins and protective plant compounds.
Broccoli nutrition
100 grams (about 1 cup) of raw broccoli contains roughly:
- 39 kilojoules
- 3 g of protein
- 0 g of fat
- 6 g of carbohydrates
- 2 g of fibre
Cauliflower nutrition
The same amount of raw cauliflower, 100 grams (about 1 cup), provides:
- 28 kilojoules
- 2 g of protein
- 0 g of fat
- 5 g of carbohydrates
- 2 g of fibre
Broccoli benefits
“Broccoli is truly a nutrient powerhouse,” says dietitian Stephanie Crabtree. “It’s rich in vitamins C and K, fibre and antioxidants.” One cup of broccoli provides more than 100% of the recommended daily intake for both vitamin C and vitamin K, which supports immune and bone health.
The fibre content also pulls its weight. It “can help us to feel full for longer, preventing over-eating throughout the day and into the evening. This is helpful for weight management,” says registered dietitian nutritionist Lena Bakovic.
Broccoli is also packed with antioxidants that may offer wider health benefits. “One of those antioxidants, called sulforaphane, is especially powerful for supporting detoxification, brain health and reducing inflammation in the body,” says Crabtree. A review in the journal Antioxidants found sulforaphane may help block tumour growth and trigger cancer cell death and may also improve glucose tolerance, reduce fat storage and possibly protect against neurodegenerative disease. Light cooking helps preserve these compounds, while overcooking can reduce their levels.
Potential downsides of broccoli
“The main downside of broccoli is that it can cause gas or bloating, especially if you’re not used to eating a lot of high-fibre or cruciferous veggies,” Crabtree notes. Starting with smaller portions and increasing gradually can help limit discomfort.
Broccoli can also interact with blood-thinning medicines because of its vitamin K content, Bakovic explains. “This does not mean it should be completely eliminated from the diet, but rather that it needs to be consumed consistently and swapped with other foods which contain vitamin K.” Anyone taking a blood thinner should talk with a doctor about whether dietary adjustments are needed and check in with a healthcare provider before making significant changes to diet or supplement routines.
Cauliflower benefits
“Very similar to broccoli, cauliflower is also nutrient-rich and contains fibre and antioxidants,” Bakovic says. Cauliflower offers the same amount of fibre and only slightly less vitamin C than broccoli. It is also one of the best food sources of folate, providing about 25% of the recommended daily intake of this vitamin, which supports red blood cell and DNA formation and helps ensure healthy foetal development during pregnancy.
“Cauliflower is rich in antioxidants like glucosinolates and isothiocyanates, which have been studied for their potential to protect against cancer,” says Crabtree. According to a 2023 review, glucosinolates (sulforaphane, the antioxidant mentioned above, is one type) may help prevent the growth and spread of cancer cells and increase the body’s production of immune cells that fight them. Isothiocyanates have also been shown to have antitumour and neuroprotective properties, research suggests.
Because of its mild flavour and versatility, cauliflower can slot into many meals. It works well as a stand-in for rice or blended into minced meat dishes to quietly boost fibre and nutrients without changing the overall taste too much.
Potential downsides of cauliflower
“Like other cruciferous veggies, cauliflower can cause gas or bloating in some people, especially if you’re not used to eating much fibre,” says Crabtree. She notes that cauliflower contains compounds called goitrogens, which may interfere with thyroid hormone production, but a very large intake of raw cauliflower would be needed for this to meaningfully affect thyroid function.
Broccoli vs cauliflower: Which is best for weight loss?
“Both broccoli and cauliflower can fit into a weight-loss plan. They’re low in calories, high in fiber and help add volume to meals so you feel fuller on fewer kilojoules,” Crabtree says. That combination makes both vegetables strong options when weight loss is the goal.
Broccoli vs cauliflower: Which is better for you?
“Broccoli and cauliflower are both nutrient-dense and wonderful to include as part of your diet,” says Bakovic. Each has its own strengths. “Broccoli contains more vitamins, minerals and phytonutrients, especially when it comes to antioxidants like sulforaphane,” says Crabtree. “Cauliflower is a bit lower in carbohydrates and provides more B vitamins, which support energy and metabolism. They’re both nutritious in their own ways and including a variety of cruciferous vegetables is the best approach.”
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