Broccoli vs. Kale: Which is Healthier?
Cabbage gets a lot of attention as a superfood, but good old broccoli is nothing to sneeze at. Which of these vegetables is more useful? Let’s look at broccoli sprouts against, to find out!
As with my previous comparison of nutritious food, I use data from SELFNutritionData compare broccoli against the stool. This cruciferous vegetables fights, we will compare one cup of cooked broccoli with one cup of boiled cabbage . You can read about nutrition strong suits of each VEGGIE in below or scroll to the bottom for the visual side-by- side comparison.
A cup of cooked broccoli provides four grams of protein and only 54 calories. It also has 20 percent of your daily fiber needs and zero fat.
When it comes to vitamins, broccoli is a powerhouse. The same cup of broccoli contains:
- 48 percent of your vitamin A during the day
- 168 percent of your vitamin C
- 276 percent of your daily vitamin K
- 42 percent of your folate.
Vitamin A is an antioxidant that supports healthy skin and eyes . Our bodies use vitamin C for the number of daily functions . There’s also some evidence that a diet high in vitamin C can help reduce the duration of cold and protects you from heart disease . Vitamin K is necessary for heart and bone health . When we talk about folic acid, we, as a rule, focus on pregnant women, as this is important in the prevention of certain birth defects, but all are in need of folic acid . Folic acid can prevent heart disease, stroke and certain types of cancer. It also supports brain health and can help prevent depression.
Broccoli is also packed with minerals:
- 6 percent of your calcium
- 6 percent of your iron
- 8 percent of your magnesium
- 10 percent of your phosphorus
- 14 percent of your potassium
Calcium, potassium and magnesium work together to support healthy bones . Our bodies need iron to produce red blood cells, and broccoli is a good source of vegetable iron . Our bodies using phosphorus to filter waste and repair of damaged cells.
Cabbage is also nutritionally dense. Here’s how one cup of cabbage is added to the same vitamins and minerals:
- 354 percent of your vitamin A
- 89 percent of your vitamin C
- 1328 percent of your daily vitamin K
- 4 percent of your folate
- 9 percent of your calcium
- 6 percent of your iron
- 6 percent of your magnesium
- 4 percent of your phosphorus
- 8 percent of your potassium
Cabbage Broccoli against: Who will win?
Because it has such a reputation as a superfood, I expected, kale, broccoli to smack across the board. Cabbage, definitely has more of some nutrients, especially calcium, vitamin A, and vitamin K, but broccoli wins in several places. When it comes to broccoli against cabbage, broccoli has twice as much protein and fiber, making the stool and much more potassium. It also has more than 10 times the folic acid that makes Kale.
In fact, however, you can not lose any of these foods healthy cruciferous vegetables!