Broccoli vs Cauliflower
What's the difference between broccoli and cauliflower?
Both belong to the Brassica family and look similar, but broccoli has surged in popularity while cauliflower production has declined. Each has its own strengths worth knowing.
Nutrition (per 100g)
| Nutrient | Broccoli | Cauliflower |
|---|---|---|
| Calories | 37kcal | 28kcal◎ |
| Protein | 5.4g◎ | 3g |
| Fiber | 5.1g◎ | 2.9g |
| Vitamin C | 140mg◎ | 81mg |
| Iron | 1.3mg◎ | 0.6mg |
| Calcium | 50mg◎ | 24mg |
| Potassium | 460mg◎ | 410mg |
| Beta-carotene | 900μg◎ | 18μg |
| Folate | 220μg◎ | 94μg |
Source: Standard Tables of Food Composition in Japan (8th ed.) 2020
Price Comparison
Broccoli
Annual average (2026)
Cauliflower
Retail price data not available
Peak Season
| J | F | M | A | M | J | J | A | S | O | N | D | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Broccoli | ○ | ○ | ○ | △ | — | — | — | — | — | △ | Peak | Peak |
| Cauliflower | ○ | ○ | ○ | △ | — | — | — | — | — | △ | Peak | Peak |
Storage & Flavor
Broccoli
Flavor
Mild bitterness paired with a floury texture and sweetness. Boiling in salted water or microwaving enhances the sweetness. The stalk is just as delicious as the florets
Shelf Life
3-4 days refrigerated; 1 month frozen (blanched)
How to Select
Choose dense, deeply green florets without any yellowing. A thick, firm stalk with a white, moist cut end indicates freshness
Cauliflower
Flavor
Mild flavor with a gentle sweetness and little bitterness. More delicate than broccoli; retains a pleasantly floury texture when cooked
Shelf Life
5-7 days refrigerated (whole); 2-3 days when cut
How to Select
Look for compact, fine-grained white curds without any browning or dark spots. Vibrant green surrounding leaves indicate freshness
Verdict
Broccoli wins on overall nutrition by a wide margin. However, cauliflower's vitamin C is more heat-stable, and it's gaining attention in low-carb diets.
FAQ
Can you eat broccoli stems?
Absolutely. The stems have similar nutrition to the florets. Peel the outer skin thickly, slice, and enjoy — they're sweet and delicious.
Is cauliflower's vitamin C really more heat-stable?
Yes. Cauliflower's dense tissue structure means less vitamin C is lost during cooking compared to broccoli.
Which is better for fitness?
Broccoli: 5.4g protein vs cauliflower 3g per 100g. Calories are similar (37 vs 28 kcal). Broccoli is overwhelmingly popular among fitness enthusiasts.