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Being cultivars of the same species and both being cruciferous vegetables, Cauliflower and Broccoli are closely related. They even are a part of the same plant family which is Brassicaceae. However, even if both these vegetables are related they are not similar. Both of them are very healthy and have their own set of benefits. Along with ther visible difference in colour cauliflower and broccoli’s nutritional values are also different. So, for deciding what is better let’s start there.
When it comes to Broccoli nutrition facts one of the first things you should know is that it is rich in folate and Vitamins A, C and K which makes it a great addition to your diet. However, Broccoli also has more calories than cauliflower. Cauliflower, on the other hand is suitable for those trying to lose weight because they have lesser calories and is rich in manganese. Broccoli also has lower saturated fatty acids and is rich in polyunsaturated fatty acids. Not just that, Broccoli also has high content of dietary fibres which will make you feel full for longer. Another benefit of eating broccoli is that it helps in maintaining healthy sugar levels. Both Cauliflower and Broccoli are a source of calcium. Broccoli makes up for 4% of the daily calcium requirement of our body whereas Cauliflower has only half the amount of calcium.
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1 Cup (90 grams) of Raw Broccoli
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1 Cup (100 grams) of Raw Cauliflower
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Calories
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31 kcal
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30 kcal
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Carbs
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6 grams
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5 grams
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Fiber
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2.3 grams
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2 grams
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Protein
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2.5 grams
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1.9 grams
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Manganese
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8% of Daily Value
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7% of Daily Value
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Vitamin K
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77% of Daily Value
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14% of Daily Value
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Vitamin C
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90% of Daily Value
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57% of Daily Value
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Vitamin B6
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9% of Daily Value
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12% of Daily Value
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Folate
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14% of Daily Value
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15% of Daily Value
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Potassium
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6% of Daily Value
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7% of Daily Value
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Moving on from broccoli and cauliflower nutrition facts we now know that both these vegetables have many important nutrients but not just they also have many other health benefits. So, let’s learn about those.
Both Cauliflower and Broccoli are a good source of antioxidants and help in protecting your cells from free radicals and inflammation. If we talk about broccoli sprouts nutrition then they are a good source of sulforaphane and indole-3-carbinol which are suphur rich antioxidants and have not just antioxidant but also anti-inflammatory and anti-estrogenic qualities. Cauliflower and Broccoli both contain glucosinolates and isothiocyanates which are two groups of antioxidants that prevent the growth of cancer cells. Cauliflow also consists of flavonoid and carotenoids, two antioxidants which reduce the risk of many diseases including cardiovascular diseases. Cauliflower also contains
When it comes to improving heart health cruiferous vegetables like Cauliflower and Broccoli help in a great way. Rich in fibre, these vegetables help in regulating blood pressure levels and keep cholesterol levels in check. Both these vegetables also consist of sulforaphane which has antioxidant, anti-inflammatory and antibacterial properties which can help prevent the inflammation and oxidation of the arteries.
The vitamins in broccoli help in modulating the gut microbiome. Not just that, recent research has shown that Broccoli reduces inflammation in the colon and prevents colon cancer. Not just that, Broccoli also aids in fixing a leaky gut. If you suffer from a leaky gut, your intestinal barrier breaks and allows microbes and toxins to flow into the gut which makes it difficult for our body to absorb nutrients. Cauliflower, on the other hand helps in improving gut health becasuse it’s rich in sulfur which aids in the formation of glutathione, neccessary for preserving the gut lining.
As we have said earlier, the nutrients and antioxidants present in Broccoli and Cauliflower helps in reducing inflammation in different parts of the body. The antioxidants present in both these cruciferous vegetables stabilize the molecules of free radicals and protect the cells from potential damage. So, consuming both these vegetables can potentially reduce the risk of many types of cancers. Broccoli and cauliflower also have Vitamin C which is mostly recommended as a supplement along with cancer medications. It is also a great source of antioxidants and anti-inflammatory properties.
Although both Cauliflower and Broccoli are low in calories and rich in antioxidants and minerals, they are not identical. However, there are only minor differences between the two in terms of health benefits and nutritional value. So, both of them would be a healthy and nutritious addition to a healthy and well balanced diet. If you would like to know more about this or get a customised diet plan that will help you achieve your fitness goals then do it with FITFEAST!
