Comparing Nutrients in 7 ounces Cauliflower VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Cauliflower	Chinese Broccoli	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	2.4% 1.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.66% 1.92g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	51.6% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	65.3% 58.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Chinese Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10.4% 0.83mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.3mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Chinese Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Chinese Broccoli:

• 7 ounces of Cauliflower have 2.5 times more Vitamin B6 and 1.6 times more Vitamin C than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B9, 6.3 times more Vitamin E and 5.7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Chinese Broccoli provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Chinese Broccoli:

• 7 ounces of Cauliflower have 4.3 times more Sodium than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 4.8 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2.3 times more Selenium and 1.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Chinese Broccoli contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2.2 times more Sugars and 1.6 times more Protein than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 18.1 times more Omega 3 and 1.3 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Chinese Broccoli offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Chinese Broccoli

What are the health benefits of Cauliflower compared to Chinese Broccoli?

Cauliflower is a great source of vitamin C, vitamin K, and fiber, which can help support a healthy immune system, bone health, and digestion. Chinese broccoli, on the other hand, is rich in vitamin A, vitamin C, and calcium, which are important for eye health, immune function, and bone strength. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Cauliflower or Chinese Broccoli?

Both cauliflower and Chinese broccoli are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is lower in calories and carbohydrates compared to Chinese broccoli, so it may be slightly more effective for weight loss. Incorporating both into your diet can help you feel full and satisfied while also providing essential nutrients for overall health.

Should I eat more Cauliflower or more Chinese Broccoli to gain more muscles while training consistently?

Both cauliflower and Chinese broccoli are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. However, Chinese broccoli is slightly higher in protein and iron compared to cauliflower, which can be beneficial for muscle building and overall energy levels. Therefore, incorporating more Chinese broccoli into your diet may be a good choice if you are looking to gain more muscles while training consistently.

What is the environmental impact of producing Cauliflower compared to Chinese Broccoli?

Cauliflower has a higher environmental impact compared to Chinese broccoli due to its higher water and land requirements for cultivation. Additionally, cauliflower production typically involves more pesticide use and transportation emissions. Chinese broccoli, on the other hand, is a more sustainable option as it requires less resources to grow.