Whether you’re looking to eat more foods that will support your liver health, immune health, or even reduce your risk of certain cancers, you’re likely adding more cruciferous vegetables to your plate. If it comes down to broccoli vs. cauliflower, which is healthier, and does one offer more fiber?
Meet the experts: Stephanie Crabtree, M.S., R.D., a functionally minded dietitian based in Sarasota, FL; Lena Bakovic, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at Live It Up.
Here, dietitians break down the differences between these two vegetables that look so similar. Plus, experts share if, and when, you might want to eat one over the other.
Broccoli vs. cauliflower: Nutrition
Just as they look similar, broccoli and cauliflower are quite similar from a nutrition perspective.
Broccoli nutrition
According to the U.S. Department of Agriculture (USDA), 100 grams (g) of broccoli, which is roughly one cup, contains:
- 39 calories
- 3 g of protein
- 0 g of fat
- 6 g of carbohydrates
- 2 g of fiber
Cauliflower nutrition
Per the USDA, 100 g (or one cup) of cauliflower contains:
- 28 calories
- 2 g of protein
- 0 g of fat
- 5 g of carbohydrates
- 2 g of fiber
Broccoli benefits
“Broccoli is truly a nutrient powerhouse,” says Stephanie Crabtree, M.S., R.D., a functionally minded dietitian based in Sarasota, FL. “It’s rich in vitamins C and K, fiber, and antioxidants.” One cup of broccoli contains over 100% of the recommended daily intake for both vitamin C and vitamin K, making it an excellent food to support immune and bone health. The fiber, meanwhile, “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 Lena Bakovic, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at Live It Up.
This vegetable is also loaded with antioxidants that may deliver impressive perks. “One of those antioxidants, called sulforaphane, is especially powerful for supporting detoxification, brain health, and reducing inflammation in the body,” says Crabtree. One review published in the journal Antioxidants found that sulforaphane may help block the growth of tumors and trigger cancer cell death, as well as improve glucose tolerance, reduce fat storage, and possibly protect against neurodegenerative diseases—as long as you aren’t overcooking them, which may reduce the concentrations of these beneficial compounds.
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-fiber or cruciferous veggies,” Crabtree notes. However, starting with smaller portions and slowly increasing can help limit these side effects. “Broccoli can also interact with blood thinner medications due to its Vitamin K content,” explains Bakovic. “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.” If you are taking a blood thinner, talk to your doctor about any modifications you may need to make to your diet. And, as always, speak with your provider before making any changes to your routine.
Cauliflower benefits
“Very similar to broccoli, cauliflower is also nutrient-rich and contains fiber and antioxidants,” Bakovic says. Cauliflower boasts the same amount of fiber and just slightly less vitamin C than broccoli. It is also one of the best food sources of folate, containing about 25% of the recommended daily intake of this vitamin that plays key roles in the formation of red blood cells and DNA and helps ensure healthy fetal development for pregnant women.
“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 in the journal Medical Oncology, glucosinolates (of which sulforaphane, the antioxidant mentioned above, is one type) may prevent the growth and spread of cancer cells and increase the body’s production of immune cells that fight them. Isothiocyanates, meanwhile, have been shown to have antitumor and neuroprotective properties, per research in Nutrients.
Because of its mild flavor and versatility, there are many different ways you can incorporate cauliflower into your diet. “I like swapping it out for rice or adding it to ground meat to add extra nutrients and fiber that no one knows are even there,” Crabtree says.
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 fiber,” says Crabtree. She adds that cauliflower contains compounds called goitrogens, which may interfere with thyroid hormone production, but that you would need to eat a lot of raw cauliflower to consume enough goitrogens to hurt your thyroid.
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 calories,” Crabtree says. This makes both of them excellent options if weight loss is your 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. That said, they do each have their 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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