Cauliflower and broccoli, particularly, are two of the most versatile as well as healthy veggies you will find in the market today.
Both vegetables weigh low on carbohydrates, are rich in antioxidants and several nutrient profiles. The strong nutritional profile may confuse some people into thinking that they indeed, carry, the same health benefits.
Despite looking a tad bit similar and garnering supreme health benefits, both broccoli and cauliflower have quite a lot of differences (including the obvious colour difference).
In fact, you’ll be surprised to learn that there are some noteworthy differences between the two!
While it is equally advantageous to include both these root vegetables in your diet, have you ever wondered, which amongst the two guarantees greater benefits?
We explain to you the health benefits of the two and the best ways to include them in your diet:
Nutritional profile and differences
There’s no denying the fact that both cauliflower and broccoli are super healthy vegetables.
Both the veggies are not just low on calories, but also have a host of vitamins and minerals which support good health.
Fibre and Vitamin C content in the vegetables especially is much higher than other vegetables. While fibre aids digestion and eliminates toxins from the body, rich vitamin C is good to fight off infections, strengthen immunity, repair wounds and make your skin glow.
Apart from these, both the vegetables are also rich in several types of macro and micronutrients, which include folate, potassium, manganese.
Talking of nutritional values, 1 cup of raw cauliflower contains:
Carbs: 5.5 grams
Fibre: 2 grams
Protein: 2 grams
Vitamin C: 57% RDA
Vitamin B-6: 14% RDA
Folate: 15% RDA
Vitamin E: 1% RDA
Meanwhile, a cup of raw broccoli ranks a bit higher in terms of the nutritional profile:
Carbs: 6 grams
Fibre: 2.5 grams
Protein: 2.5 grams
Vitamin C: 90% RDA
Vitamin B-6: 9% RDA
Folate: 14% RDA
Vitamin E: 3% RDA
There are also sizeable nutritional differences between the two. For example, broccoli contains a higher dose of Vitamin C and K as compared to cauliflower.
Cauliflower, meanwhile, has a higher level of pantothenic acid and vitamin B-6.
Nonetheless, it’s important to incorporate both of these vegetables on your plate. We tell you about some of the health benefits:
Cauliflower has become the internet’s favourite vegetable, all thanks to its low-carb properties. From pizza crusts to cauliflower rice, dieters love chomping on cauliflower’s nutritious properties. It’s also a Keto-friendly veggie, which has made it, and the number of recipes all the more popular.
High on antioxidants
Antioxidants help in cell regeneration, slow down ageing and eliminate free radicals from the body.
If you are looking for a rich antioxidant food to include, search no further than broccoli. The green vegetable contains a compound known as ‘sulforaphane’ which has been studied to lower down inflammation, blood sugar levels, promote eye health and support good living as you age.
Similarly, cauliflower also contains powerful and strong antioxidants which have the ability to clean and strengthen cell function.
Good for your health
While most veggies are good for your heart, cauliflower and broccoli help fight free radicals and dole out amazing benefits for your cardiac health.
In fact, you will be surprised to learn that people who eat a lot more cruciferous vegetables tend to have a lower risk of contracting or developing cardiac complications than the ones who didn’t.
Promoting good gut health is much more than healthy, happy digestion.
Our gut is a vital organ which ensures smooth functioning of a lot of bodily functions- including optimum brain health and immunity. Both cauliflower and broccoli help ensure the balance of good bacteria in your digestive tract. The rich fibre content also tames down digestive issues and cut down the risk of any ailments. Plus, the fibre also helps in acting down on cholesterol levels and controlling Type-2 diabetes as well.
May reduce the risk of cancer
While research on the same is still underway, some experts believe that consumption of the two cruciferous veggies is tied to a lower risk of certain types of cancer including ovarian, stomach, colorectal and prostate cancer. Thank the rich antioxidant levels and vitamin profiles for the same.
There’s strong research to prove that cruciferous vegetables can help manage the terrible side-effects of pollution and bad air quality.
Broccoli particularly may be a good natural aid against pollution. A study conducted in China found out that broccoli sprouts were particularly helpful in fighting and detoxing away the air pollutants from the root. When you eat broccoli, the phytochemical present in it, called glucoraphanin initiates a chemical reaction that attaches itself to the harmful benzene compound, breaks it down and recharges the body to excrete it faster, before it gets the time to do the damage on the cellular level.
Is one vegetable healthier than the other? Which should you have more of?
Both cauliflower and broccoli guarantee potent health benefits and have minor differences which put them apart.
It can be hard to determine which vegetable is a better pick than the other. Both the veggies can make nutritious and wholesome additions to your diet.
Which vegetables is better for you depends a lot on your goals and preferences. For example, if weight loss or eating low-carb meals are on your mind, there’s no better choice than cauliflower. However, if you are concerned about adding varied vitamins and minerals to your diet, broccoli can outshine cauliflower, since it ranks slightly higher on the same.
Nonetheless, do remember that you cannot go wrong including these two veggies in your diet. Try to have regular servings of these cruciferous vegetables (4-5) in a week, along with other vegetables, fruits and essential foods to get the best health benefits.