Which Gives Extra Fiber and Key Vitamins for Digestive Well being?

A cup of cooked broccoli
A cup of cooked cauliflower

Energy 
54.6
28.6

Carbohydrates
11.2 grams (g)
5.1 g 

Fiber
5.1 g
2.8 g 

Protein 
3.7 g
2.2 g 

Vitamin A 
120.2 micrograms (mcg), 13.36% of the Each day Worth (DV)
Virtually none

Vitamin C
101.2 milligrams (mg), 112.4% of the DV
55 mg, 61.1% of the DV

Vitamin Ok
220 mcg, 183.3% of the DV
19 mcg, 15.8% of the DV

Folate
168.4 mcg, 42.1% of the DV
54.6 mcg, 13.7% of the DV

Broccoli has extra fiber than cauliflower. Broccoli has 5 grams per cooked cup, and cauliflower has barely lower than 3 grams. 

Uncooked broccoli and cauliflower have related fiber content material by weight, however broccoli comprises extra water. When cooked, it loses water. This makes cooked broccoli have extra fiber per cup than cauliflower.

There are two major forms of fiber: soluble and insoluble. Broccoli and cauliflower each include soluble and insoluble fiber, however in numerous quantities. Broccoli has about 3 times extra soluble fiber and twice as a lot insoluble fiber as cauliflower.

“Insoluble fiber doesn’t get digested, nevertheless it absorbs liquids and makes stool softer, bulkier, and simpler to go, serving to with constipation,” Angel Luk, registered dietitian at Meals Mysteries, informed Well being.

“Soluble fiber dissolves in water to type a thick gel-like materials in our intestines, which then slows digestion. This slower digestion helps to handle diarrhea, enhance blood sugar management, and help coronary heart well being,” Luk added.

Broccoli and cauliflower are each wealthy in vitamins, however they every win in numerous classes.

Broccoli

Broccoli has extra B nutritional vitamins. B nutritional vitamins are important for metabolism, mind well being, the manufacturing of purple blood cells that carry oxygen, and coronary heart well being.
Broccoli has rather more vitamin A. Vitamin A helps eye well being, pores and skin restore, and immune protection. 
Broccoli has rather more vitamin C. Vitamin C helps increase the immune system, improves iron absorption, and is important for collagen manufacturing.
Broccoli has rather more vitamin Ok. Vitamin Ok performs an important function in blood clotting, and it additionally helps bone power and coronary heart well being.
Broccoli has extra fiber. It provides extra fiber to every day consumption, supporting digestive well being, wholesome blood sugar, and lipid ranges.

Cauliflower

Cauliflower has about half the energy and carbohydrates. It might be a greater choice for individuals following a low-carb food plan.  
Cauliflower has much less fiber. This will make it simpler to digest, particularly for individuals with digestive sensitivities.

Each broccoli and cauliflower are wealthy in sulfur compounds referred to as glucosinolates. These compounds may help the physique’s detoxing course of and assist scale back irritation.

Consuming cruciferous greens can also be linked to a decrease danger of power ailments like diabetes, coronary heart illness, and most cancers.

“Each cauliflower and broccoli are low in energy and supply fiber. Broccoli comprises nutritional vitamins A, C, and Ok, in addition to folate, and inexperienced pigment compounds (chlorophyll and carotenoids). Cauliflower has vitamin C and folate, however is decrease in vitamin Ok. They really make a reasonably nice mixture, so take into account consuming them collectively for nutrient selection,” Gillean Barkyoumb, MS, RDN, proprietor of the What’s for Dinner Membership, informed Well being.

You don’t have to select sides. Whereas broccoli wins within the fiber division, each greens profit digestive and total well being.