Which Affords 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)
Nearly none

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

Vitamin Okay
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 comparable fiber content material by weight, however broccoli accommodates extra water. When cooked, it loses water. This makes cooked broccoli have extra fiber per cup than cauliflower.

There are two principal varieties of fiber: soluble and insoluble. Broccoli and cauliflower each include soluble and insoluble fiber, however in several quantities. Broccoli has about thrice extra soluble fiber and twice as a lot insoluble fiber as cauliflower.

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

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

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

Broccoli

Broccoli has extra B nutritional vitamins. B nutritional vitamins are very important for metabolism, mind well being, the manufacturing of crimson blood cells that carry oxygen, and coronary heart well being.
Broccoli has way more vitamin A. Vitamin A helps eye well being, pores and skin restore, and immune protection. 
Broccoli has way more vitamin C. Vitamin C helps enhance the immune system, improves iron absorption, and is important for collagen manufacturing.
Broccoli has way more vitamin Okay. Vitamin Okay performs a vital function in blood clotting, and it additionally helps bone energy and coronary heart well being.
Broccoli has extra fiber. It provides extra fiber to day by 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 folks following a low-carb food plan.  
Cauliflower has much less fiber. This could make it simpler to digest, particularly for folks with digestive sensitivities.

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

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

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

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