Which is better broccoli or cauliflower?

Which is better broccoli or cauliflower?


Cauliflower and broccoli — along with other vegetables , including Brussels sprouts and collard greens — are part of the cruciferous vegetable family . Both broccoli and cauliflower offer nutritional value and share some nutritional benefits, although broccoli offers a higher  vitamin content-

Comparison between broccoli and cauliflower

Cauliflower and broccoli are both low – calorie vegetables : they offer 25 and 35 calories per 100g, respectively. Both foods contain beneficial folate, a nutrient the body needs to build red blood cells , as well as manganese , a mineral that helps strengthen bones and support the production of sex hormones . A serving of broccoli or cauliflower provides about 10% of the Daily Value for manganese and 15% for folate. They contain glycosinolates, a family of nutrients that reduce the risk of cancer . Eat broccoli or cauliflowerit also increases the intake of fibers and proteins useful for the body.

Properties of cauliflower

Cauliflower is a  vegetable with a high content of  antioxidants (including sulforaphane ,  chlorophyll, etc.). Contains good amounts of potassium,  dietary fiber ,  satiating component , preventive and therapeutic against  constipation.  It is an ideal vegetable in a dietary diet because it is a food with little fat  (mainly  unsaturated ) and few carbohydrates (simple and complex). It is able to modulate the glycemic index  and reduce cholesterol . The purinescontained in cauliflower make it better to exclude it from the preventive diet of hyperuricemia and gout .

Properties of broccoli

Broccoli is a vegetable that contains high amounts of vitamin C  ( ascorbic acid ) and β-carotene (retinol eq. –  pro-vitamin A ); of phenolic substances ( polyphenols ); of sulforaphane (generally beneficial substance, anti-aging and strongly  antioxidant ) and of  chlorophyll (antioxidant). Broccoli (better if eaten raw) is a food that boasts anti – tumor characteristics . Broccoli is rich in magnesium , phosphorus and iron , and are also a good source of fiber, useful for glycidic absorption, as a prebiotic  and for reducing cholesterol absorption .


Anti-tumor glucosinates

Glucosinolates are sulfur- containing compounds that give cauliflower its characteristic pungent odor and  flavor . Glucosinolates activate the body’s detoxification system . Chewing breaks down glucosinolates into their active form, which triggers the detoxification process. Research suggests they may play a role in prevention for various types of cancer. Cauliflower contains the second highest amount of glucosinolates, after broccoli.

Calories 25 35 kcal
Calories 104 141 kj
Fats 0.28 0.37 g
Carbohydrates 4.97 6.64 g
Protein 1.92 2.82 g
fibers 2 2.6 g
Sugars 1.91 1.7 g
Waterfall 92.07 89.3 g
Starch g
Ashes 0.76 0.87 g
Soccer 22 47 mg
Sodium 30 33 mg
Phosphorus 44 66 mg
Potassium 299 316 mg
Iron 0.42 0.73 mg
Magnesium 15 21 mg
Zinc 0.27 0.41 mg
Copper 0.039 0.049 mg
Fluorine 1 mcg
Manganese 0.155 0.21 mg
Selenium 0.6 2.5 mcg

Vitamin content

C vitamin.

Both broccoli and cauliflower provide generous amounts of vitamin C, but broccoli provides more per serving. Vitamin C helps process fat , so it can be converted into energy and may play a role in cholesterol metabolism . It also helps produce norepinephrine , a chemical that affects mood, as well as collagen , a protein that strengthens connective tissue. Broccoli offers 81.2 milligrams of vitamin C per serving, compared to cauliflower’s 51.6 milligrams.

Vitamin K.

Broccoli offers a significant nutritional advantage over cauliflower when it comes to vitamin K content. Each serving offers 92.4 micrograms of vitamin K, which is the entire recommended daily intake for women and 74 percent of the recommended daily intake For the men. A serving of cauliflower, by contrast, contains only 16.6 micrograms of vitamin K. Vitamin K is beneficial for skin , cartilage and bone health , as well as for forming blood clots . Not getting enough vitamin K in your diet negatively affects your blood’s ability to clot , which leads to hemorrhagingnose , bruises and bleeding gums .

Vitamin A.

Choose broccoli over cauliflower to increase your vitamin A intake. Vitamin A supports immune function by keeping the skin strong, so it can prevent pathogens from entering the body, and by supporting white blood cell function . It also plays a key role in eye health .

Healthy cooking methods

Cooking cauliflower quickly reduces the sulfur odor, preserves freshness and color, and reduces nutrient loss . Steamed or microwaved cauliflower will preserve its vitamin content better than boiling.



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