Broccoli vs Cauliflower: What's the Difference ?

We Indians love eating floral vegetables such as cauliflower and cabbage. They bloom inside our hearts and get digested well. From pakoras to parathas to salads, we cherish them. But recently, a green sort of cauliflower has filled the vegetable stalls. Called broccoli, many often think that they are the same sort. Although true, there are huge differences between these two identical veggies.

Broccoli and cauliflower both possess strong similarities and dissimilarities when it comes to their taste, look, nutritional profile, health benefits, and risks involved. Understanding these differences becomes important to choose the right one. We’re going to delve into just this. 

We’ll not only clarify broccoli vs cauliflower difference, but we’ll also tell you which to eat and when. Let’s start.

Broccoli vs Cauliflower – The Basic Difference

Let’s understand the core differences and similarities between cauliflower and broccoli first.

Genetically, both broccoli and cauliflower come from the same plant species – Brassica Oleracea.

Scientifically, where broccoli is known as ‘Brassica Oleracea Italica’, cauliflower takes the name ‘Brassica Oleracea Botrytis’. Looking at their young plant, you might even fail to distinguish these two.

And just for your knowledge, these two are not the only ones that are a part of this species. There are numerous others too. Here are a few known ones – 

• Cabbage – Brassica oleracea capitata
• Kale – Brassica oleracea sabellica
• Brussels sprouts – Brassica oleracea gemmifera
• Collard greens – Brassica oleracea acephala
• Savoy cabbage – Brassica oleracea sabauda
• Kohlrabi – Brassica oleracea gongylodes
• Gai lan – Brassica oleracea alboglabra

Now, let’s take a deeper dive and know what puts these apart in the nutritional realm.

Broccoli vs Cauliflower – The Nutritional Difference

In terms of nutritional values, both broccoli and cauliflower stand a bit apart. Although the calories of both these veggies hover around each other, they differ in terms of nutrients. Take a look at the below table.

As we see, they might not make much of a difference in your calorie intake – where broccoli might provide around 34 calories per 100 grams, cauliflower might provide around 25. 

However, when it comes to their individual nutrients, they differ. For example, broccoli provides around 2 times more calcium and almost 7 times more vitamin K than cauliflower. 

On the other hand, cauliflower provides some trace amounts of copper, selenium, fluoride, etc.,. And this creates a difference between their benefits and tastes as well. Let’s first pick up the taste, because this is where our heart lies. 

In a nutshell: While Broccoli provides more amounts of certain vitamins and minerals, cauliflower is low on calories & carbs, and rich in fibre.

The Taste and Texture Trajectory

When it comes to taste, both broccoli and cauliflower are different, whether raw or cooked. 

Taste Comparison

Broccoli – Take a piece of broccoli, put it in your mouth, and chew – you might taste something slightly bitter, grassy flavour with a vegetal sweetness. The taste varies on the variety and freshness. Don’t worry about the texture, we’ll pick it up in the later section.

The taste of broccoli might not be acquired initially, but once appreciated, it will be unique and satisfying. 

Cauliflower – If you are an Indian, you might already have acquired its taste in curries, parathas, steaks. It is mildly sweeter with hints of blandness and neutrality. This makes it the vegetable that can acquire the taste of any other ingredient it is made along with. 

And now, let’s talk about the texture

Texture Comparison

Both broccoli and cauliflower offer a range of textures depending on how they are prepared.

• Raw – Broccoli florets offer a rich crispness. They are slightly tough and have a juicy snap. On the other hand, cauliflower is also crisp but with a bit of softness and tenderness.
• Cooked – Both vegetables soften when cooked. However, cauliflower is a lightning-fast dresser. It doesn’t take more time to get ready and softens more quickly. You can even make it creamy when roasted or mashed. Broccoli takes this form only when overcooked. Otherwise, it is usually tender-crisp.
• Roasted – Roasting brings out a caramelized sweetness in both these beauties – tender inside and crispier outside. 

While boiling can make both these lose their original flavour, steaming preserves it. On the other hand, roasting and stir-frying can caramelize their sugar and offer them a bit of sweetness. If you want that smoky touch, grill it.  

Moving beyond taste, do they even differ in terms of their benefits?

The Benefits

Although both broccoli and cauliflower are beneficial for human health, there are areas where one surpasses the other. Let’s Compare broccoli vs. cauliflower for Your Health

Fibre and Digestive Health

Fibre is extremely necessary for not just weight management but digestion, heart, energy levels, and overall health. It may help in managing cholesterol levels and blockages in blood vessels. This means keeping heart and weight issues in check. ^[3]

Both broccoli and cauliflower are good sources of dietary fibre. While broccoli provides around 2.6 grams per 100 grams, cauliflower provides 3.71 grams. 

Vitamin C Content

Vitamin C is an important nutrient to human health. It is a potent antioxidant that is proven to enhance immunity, collagen production, and even iron absorption. A body with deficiency of vitamin C can not absorb iron efficiently. 

Also, vitamin C helps protect cells from damage, helps in wound healing, and supports overall tissue repair. It is one such nutrient that must be consumed well by people with low immunity, those recovering from illness, and those with poor iron absorption. Here is how much vitamin C you get from both of these –

• Broccoli – 89 mg
• Cauliflower – 47 mg^[4]

As we see, broccoli  has a higher amount of vitamin C. While cauliflower also contains vitamin C, cauliflower a little lesser than broccoli. And know how much vitamin C we need each day? 

And 100 grams of broccoli can provide more than 100% of our daily vitamin C requirement. If you have children in your home, serve them broccoli to help them grow better.

In a nutshell: Broccoli provides 89 mg of vitamin C while cauliflower provides 48 mg.

Eye Health Advantage

Our eyes are our gateways to see the beauty of this world. Broccoli contains lutein and zeaxanthin. These are carotenoids that help us maintain eye health. How? By protecting our eyes from the blue light, it may reduce the risk of AMD(age-related macular degeneration), and our overall eyesight. If you are someone who sees screen a lot, suffers from eye strain, has a family history of AMD, or is simply worried about long-term eye health, think of these plant compounds. ^[5]

Broccoli contains carotenoids like lutein and zeaxanthin, and that too in greater amounts. Here are the values:

• Broccoli – 1400 µg (mcg)
• Cauliflower – 1 µg (mcg)

In an nutshell: Both cauliflower and broccoli have their unique benefits, but when it comes to eye health, broccoli shines. We need around 10 mg of lutein and 2 mg of zeaxanthin per day. 100 grams of broccoli can provide around 14% of our daily lutein and zeaxanthin needs, key nutrients for maintaining healthy vision. While cauliflower doesn’t provide these particular antioxidants, it still brings a wealth of other vitamins and minerals to the table, making both vegetables valuable additions to a balanced diet. ^[6]

Diversity of Nutrient Profile

While broccoli surely provides some nutrients in large amounts, cauliflower is the veggie that has a diverse profile.  You must’ve already observed it in the above nutritional table.

Cauliflower is an excellent source of choline, which your brain and nervous system needs to regulate memory, mood, muscle control, and other functions.^[6]

A 100 grams of cauliflower provides around 44mg of choline.

Cauliflower is a better choice for brain health as it provides 44mg of choline per 100 grams.

Powerful Antioxidants

Broccoli and cauliflower are not just ordinary vegetables; they are nutritional powerhouses, particularly rich in a compound called glucoraphanin. This compound, abundant in both broccoli and cauliflower, especially in their sprouted forms, is converted into sulforaphane when consumed. 

This Sulforaphane acts as a powerful antioxidant that offers a remarkable ability to reduce inflammation and protect against various health conditions. ^{[7] [8]}

In a nutshell: Both broccoli and cauliflower contain rich amounts of sulforaphane. So, it’s a tie here.

Vitamin K Content for Blood Viscosity and Bone Health

Vitamin K, a fat soluble Vitamin that often gets ignored much. But know that this nutrient is extremely essential for blood clotting and bone health. It helps the Vitamin K dependent proteins  in the process of blood coagulation and bone mineralisation. ^[9]

Also, as vitamin K helps in maintaining bone density, it must be taken by all, especially growing children, pregnant women, and older adults. 

Here is the vitamin K content of both veggies:

• Broccoli – 102 µg (mcg)
• Cauliflower – 15.5 µg (mcg)

And we need around 80-120 mcg of vitamin K per day. 

In a nutshell: Both broccoli and cauliflower are nutritious, but broccoli stands out for its impressive vitamin K content, offering 102 mcg per 100 grams. While cauliflower provides 15.5 mcg, it’s still a valuable source, and both vegetables contribute to a well-rounded, healthy diet.

While we’ve seen enough for the topic of broccoli vs cauliflower difference, there are numerous other differences as well. However, they might not be necessary for you if you are looking only to add these to your diet. So, what’s the verdict?

Broccoli vs cauliflower difference – The Verdict

As we just saw, both broccoli and cauliflower bring valuable nutrients to the table and should be part of a healthy diet. Broccoli excels in certain nutrients like vitamin C, vitamin K, lutein, and zeaxanthin, making it a great choice for eye health and antioxidant support. Cauliflower, on the other hand, offers its own unique benefits, particularly as a good source of choline. Including both vegetables in your meals ensures a diverse range of nutrients for overall well-being. 

Cauliflower, a locally grown vegetable, is easier to find in our local markets than broccoli, which, owing to climate sensitivity, doesn’t grow everywhere in India.

So, which one to choose? 

We say both. 

Keep a good mix of both of these cruciferous vegetables in your diet and not depend on just one.

FAQs