Nutrition Comparison Tool
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Raw Broccoli
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Raw Cauliflower
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Raw Brussels Sprouts
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 2% DV 31 calories
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 1% DV 27 calories
  • Raw Brussels Sprouts 1 cup (x1) 2% DV 38 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 0% DV 0.34g
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 0% DV 0.3g
  • Raw Brussels Sprouts 1 cup (x1) 0% DV 0.26g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 2% DV 6g
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 5.3g
  • Raw Brussels Sprouts 1 cup (x1) 3% DV 7.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 5% DV 2.6g
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 4% DV 2.1g
  • Raw Brussels Sprouts 1 cup (x1) 6% DV 3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 0% DV 0mg
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 0% DV 0mg
  • Raw Brussels Sprouts 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 1% DV 0.1g
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 1% DV 0.14g
  • Raw Brussels Sprouts 1 cup (x1) 0% DV 0.05g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 8% DV 2.4g
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 8% DV 2.1g
  • Raw Brussels Sprouts 1 cup (x1) 12% DV 3.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 3% DV 1.5g
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 4% DV 2g
  • Raw Brussels Sprouts 1 cup (x1) 4% DV 1.9g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 4% DV 0.66mg
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 0.45mg
  • Raw Brussels Sprouts 1 cup (x1) 7% DV 1.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 3% DV 42.8mg
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 23.5mg
  • Raw Brussels Sprouts 1 cup (x1) 3% DV 37mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 6% DV 287.6mg
  • Raw Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 7% DV 319.9mg
  • Raw Brussels Sprouts 1 cup (x1) 7% DV 342.3mg
Comparison Table

Table Legend

  1. Raw Broccoli
  2. Raw Cauliflower
  3. Raw Brussels Sprouts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 91 107 88
Calories
(%DV)		 31
(2%)		 27
(1%)		 38
(2%)
Fat (g)
(%DV)		 0.34
(0%)		 0.3
(0%)		 0.26
(0%)
Protein (g)
(%DV)		 2.6
(5%)		 2.1
(4%)		 3
(6%)
Carbohydrate (g)
(%DV)		 6
(2%)		 5.3
(2%)		 7.9
(3%)
Sugars (g)
(%DV)		 1.5
(3%)		 2
(4%)		 1.9
(4%)
Fiber (g)
(%DV)		 2.4
(8%)		 2.1
(8%)		 3.3
(12%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 0.14
(1%)		 0.05
(0%)
Net-Carbs (g) 3.7
3.2
4.5
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 91 107 88
Calcium (mg)
(%DV)		 42.8
(3%)		 23.5
(2%)		 37
(3%)
Iron, Fe (mg)
(%DV)		 0.66
(4%)		 0.45
(2%)		 1.2
(7%)
Potassium, K (mg)
(%DV)		 287.6
(6%)		 319.9
(7%)		 342.3
(7%)
Magnesium (mg)
(%DV)		 19.1
(5%)		 16.1
(4%)		 20.2
(5%)
Phosphorus, P (mg)
(%DV)		 60.1
(5%)		 47.1
(4%)		 60.7
(5%)
Sodium (mg)
(%DV)		 30
(1%)		 32.1
(1%)		 22
(1%)
Zinc, Zn (mg)
(%DV)		 0.37
(3%)		 0.29
(3%)		 0.37
(3%)
Copper, Cu (mg)
(%DV)		 0.04
(5%)		 0.04
(5%)		 0.06
(7%)
Manganese (mg)
(%DV)		 0.19
(8%)		 0.17
(7%)		 0.3
(13%)
Selenium, Se (mcg)
(%DV)		 2.3
(4%)		 0.64
(1%)		 1.4
(3%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 1.1
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 91 107 88
Vitamin A, RAE (mcg)
(%DV)		 28.2
(3%)		 0
(0%)		 33.4
(4%)
Vitamin C (mg)
(%DV)		 81.2
(90%)		 51.6
(57%)		 74.8
(83%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.05
(4%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.11
(8%)		 0.06
(5%)		 0.08
(6%)
Niacin (B3) (mg)
(%DV)		 0.58
(4%)		 0.54
(3%)		 0.66
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.52
(10%)		 0.71
(14%)		 0.27
(5%)
Vitamin B6 (mg)
(%DV)		 0.16
(9%)		 0.2
(12%)		 0.19
(11%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 57.3
(14%)		 61
(15%)		 53.7
(13%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 57.3
(14%)		 61
(15%)		 53.7
(13%)
Folate DFE (mcg)
(%)		 57.3
(14%)		 61
(15%)		 53.7
(13%)
Choline (mg)
(%DV)		 17
(3%)		 47.4
(9%)		 16.8
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 328.5
(3%)		 0
(0%)		 396
(4%)
Carotene, alpha (mcg)
(%RDA)		 22.8
(0%)		 0
(0%)		 5.3
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0.91
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 566.9 0 663.5
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1276.7
1.1
1399.2
Vitamin E (mg)
(%DV)		 0.71
(5%)		 0.09
(1%)		 0.77
(5%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 92.5
(77%)		 16.6
(14%)		 155.8
(130%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
0
--
  Other
Food # 1 2 3
Weight (g) 91 107 88
Water (g) 81.3
98.5
75.7
Ash (g) 0.79
0.81
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.65
-4.73
-4.53
  Carbohydrates
Food # 1 2 3
Weight (g) 91 107 88
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.09
0
0.4
Glucose (Dextrose) (g) 0.45
1
0.71
Fructose (g) 0.62
1
0.82
Lactose (g) 0.19
0
0
Maltose (g) 0.19
0
0
Galactose (g) 0
0
0
Starch (g) 0
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 91 107 88
Monounsaturated Fats (g) 0.028
0.036
0.02
Polyunsaturated Fats (g) 0.102
0.033
0.135
Omega 3s (g)
(%AI)		 0.057
(4%)		 0.016
(1%)		 0.087
(5%)
Omega 6s (g)
(%AI)		 0.045
(0%)		 0.017
(0%)		 0.04
(0%)
Omega 3 to Omega 6 Ratio 1.29
0.94
2.2
Omega 6 to Omega 3 Ratio 0.78
1.07
0.45
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.016
(1%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.014
--
gamma-Linolenic Acid (GLA) (g) 0
0
--
c-c-n6-Eicosadienoic Acid (g) 0
0
--
DHG-linolenic acid (DGLA) (g) --
0
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0.002
Capric Acid (10:0) (g) 0
0.019
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.002
0
0
Pentadecanoic Acid (15:0) (g) 0
0.002
--
Palmitic Acid (16:0) (g) 0.076
0.1
0.047
Margaric Acid (17:0) (g) 0
0.001
--
Stearic Acid (18:0) (g) 0.016
0.01
0.003
Arachidic Acid (20:0) (g) 0.005
0.003
--
Behenic Acid (22:0) (g) 0.004
0.002
--
Lignoceric Acid (24:0) (g) --
0.002
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0.002
--
Pentadecenoic Acid (15:1) (g) 0
0
--
Palmitoleic Acid (16:1) (g) 0
0.003
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
0.003
--
Heptadecenoic Acid (17:1) (g) 0.002
0
--
Oleic Acid (18:1) (g) 0.026
0.029
0.017
c-Oleic Acid (18:1 cis) (g) --
0.029
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.002
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.045
0.017
0.04
Conjugated Linoleic Acid (CLAs) (g) --
0.003
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.057
0.016
0.087
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.001
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0
--
Trans Fats  
t-Polyenoic Fats (g) --
0
--
t-Monoenoic Fats (g) --
0
--
t-Palmitoleic Acid (16:1 t) (g) --
0
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
0
--
t-Octadecadienoic Acid (18:2 t) (g) --
0
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
0.019
0.021
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 91 107 88
Essential  
Histidine (mg)
(%RDI)		 54
(8%)		 60
(9%)		 67
(10%)
Isoleucine (mg)
(%RDI)		 72
(5%)		 76
(5%)		 116
(8%)
Leucine (mg)
(%RDI)		 117
(4%)		 113
(4%)		 134
(5%)
Lysine (mg)
(%RDI)		 123
(6%)		 232
(11%)		 136
(6%)
Methionine (mg)
(%RDI)		 35
(5%)		 21
(3%)		 28
(4%)
Phenylalanine (mg)
(%RDI)		 106
(12%)		 70
(8%)		 86
(10%)
Threonine (mg)
(%RDI)		 80
(8%)		 81
(8%)		 106
(10%)
Tryptophan (mg)
(%RDI)		 30
(11%)		 21
(8%)		 33
(12%)
Valine (mg)
(%RDI)		 114
(6%)		 134
(7%)		 136
(7%)
Conditional  
Arginine (mg) 174
92
179
Cystine (mg)
(%RDI)		 25
(9%)		 21
(7%)		 19
(7%)
Glycine (mg) 81
76
--
Proline (mg) 100
76
--
Tyrosine (mg)
(%RDI)		 46
(5%)		 55
(6%)		 --
(--%)
Non-Essential  
Alanine (mg) 95
124
--
Aspartic acid (mg) 296
189
--
Betaine (mg) 0.09
--
0.7
Glutamic acid (mg) 493
275
--
Hydroxyproline (mg) --
--
--
Serine (mg) 110
92
--
Data Source
Raw Broccoli
USDA Food Data Central Standard Release (Common)
Raw Cauliflower
USDA Food Data Central Standard Release (Common)
Raw Brussels Sprouts
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.