While both are great for staying healthy, broccoli has a bit more protein, fiber, and vitamins, making it slightly more nutrient-rich. Cauliflower, however, is more flexible in cooking and can be easily added to soups, stir-fries, salads, or baked dishes as per Health.com.

Fiber: Keeping your gut healthy

Fiber is important for keeping the digestive system healthy, and both vegetables have a good amount. In 100 grams, broccoli has 2.4 grams of fiber, and cauliflower has 2 grams. Fiber nourishes the good bacteria in the gut, helps digestion, and reduces bloating. It also keeps you feeling full for longer, which can help with weight control. Even though cauliflower has a little less fiber, it still supports gut health and overall wellness.

Vitamins: Broccoli takes the lead

Broccoli is richer in essential vitamins compared to cauliflower. A 100-gram serving of broccoli contains 8 micrograms of vitamin A, 91.3 milligrams of vitamin C, and 102 micrograms of vitamin K. Vitamin A helps with vision, immunity, and skin health. Vitamin C is a powerful antioxidant, strengthens immunity, supports collagen production, and helps the body absorb iron. Vitamin K is important for blood clotting and keeping bones strong. Cauliflower, on the other hand, has about half the vitamin C and very little vitamin A and K, so broccoli is the better choice for getting more vitamins.

Protein, minerals, and calories

Broccoli also has a bit more protein and calcium than cauliflower. In 100 grams, broccoli has 2.6 grams of protein and 46 milligrams of calcium, while cauliflower has 1.9 grams of protein and 22 milligrams of calcium. Broccoli contains 39 calories per 100 grams, and cauliflower has 25 calories. Both vegetables are full of antioxidants and glucosinolates, which may help lower the risk of chronic diseases, including some types of cancer.

Cooking tips for maximum benefits

How you cook these vegetables changes how nutritious they are. Boiling can reduce their vitamins and antioxidants by more than half, while steaming keeps most of their nutrients intact. Eating them raw or lightly cooked is another good way to enjoy their full health benefits.

Both broccoli and cauliflower are excellent additions to a healthy diet. Broccoli offers more vitamins, fiber, and protein, while cauliflower is easier to include in a variety of dishes. Combining both in your meals can provide a mix of flavors, textures, and maximum nutritional benefits.