One cup broccoli One cup Brussels sprouts Calories 98 65 Total Fat (g) 1.1 0.6 Carbs (g) 20.1 12.9 Fiber (g) 9.2 6.4 Sugar (g) 3.9 3.2 Protein (g) 6.7 5.6.prepare Brussels sprouts and broccoli. .
Which is Healthier, Brussels Sprouts or Broccoli?
So today’s is another post is in the “Which is healthier” series, “Brussels sprouts vs. Broccoli”.Broccoli and Brussels sprouts have very similar amount of calories, protein, carbohydrates, and even vitamins, and minerals.Also, it has good amount of manganese too which is important for utilization of vitamins , also in the metabolism , and also protein digestion.Brussels sprouts and Broccoli contain the same compound that is believed an anti-cancer which is an antioxidant sulforaphane.According to Express Dr Stephen Franklin, chief executive of drug company Evgen created a pill that contain sulforaphane in mega dose, that the body needs, to fight cancer growth, and reducing the risk of getting it.In this study researchers in poland, found that bread enriched with broccoli sprouts, can be a chemopreventive potential for stomach cancer.In case control study in Spain done on men older than 30, for four years they found that broccoli can reduce the risk of lung cancer.they have compounds called glucosinolates, they get rid of unwanted inflammation.An interesting finding, according to this Chinese study they found that having a tea made with broccoli sprouts, can fight an air pollutant (Benzene) that believed to be carcinogen, through excretion it into the urine.I discussed here when, and how to choose an eating method of some fruits, and vegetables.And according to American Cancer Society , cooking can reduce some anti-cancer components in Broccoli.In Jordan (Middles east) I know that there is a local broccoli, but not Brussels sprouts.You don’t have to pay much for imported food, while you have a good local alternative.As they may contain similar anti-cancer compounds, and there is lack of research for Brussels sprouts.
The 14 Healthiest Vegetables on Earth
However, some vegetables stand out from the rest with additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease.Spinach This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease.One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer ( 2 ).In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure ( 3 ).In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5% ( 6 ).In one animal study, sulforaphane was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice ( 9 ).One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease ( 18 ).One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer ( 19 ).Summary: Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease.Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements ( 25 ).Summary: Green peas contain a good amount of fiber, which helps support digestive health.In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals ( 29 ).Other animal studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes ( 30 , 31 ).Summary: Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels.In a review comprised of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced nausea compared to a placebo ( 33 ).In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced reduced knee pain and relief from other symptoms ( 35 ).Asparagus This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet.Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy ( 38 , 39 ).Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color as well as a whole host of health benefits.The study found that red cabbage extract was able to prevent increases in blood cholesterol levels and protect against damage to the heart and liver ( 42 ).These results were supported by another animal study in 2014 showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a high-cholesterol diet ( 43 ).Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage.Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis ( 49 ).One study found that eating more than one serving of collard greens per week was associated with a 57% decreased risk of glaucoma, an eye condition that can lead to blindness ( 50 ).Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer ( 51 ). .
Broccoli vs Brussels Sprouts: What is the difference?
4. more vitamin C per 100g 89.2mg 85mg Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.8.
more pantothenic acid per 100g 0.57mg 0.31mg Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. .
The BEST Roasted Brussel Sprouts
But roasted Brussel sprouts disappear first off my girl’s plate and our one of our family’s go-to veggies at meal time.Many moons ago, someone (and I honestly don’t recall who) shared with me that roasting vegetables cuts the bitterness that most children find off putting and makes them sweeter.Every veggie I could get my hands on when onto a baking sheet and into the oven at a highish temp…and like magic, they always tasted better (except the ones I forgot about that burned.The dry heat of the oven caramelizes the natural sugars in vegetables, which brings out their sweeter side and creates this amazing flavor that even veggie-iffy people tend to enjoy.Brussels sprouts are cruciferous vegetables like broccoli, cauliflower, cabbage, kale, and collard greens.Well, because along with all that green color, Brussel sprouts naturally rock some pretty amazing vitamins and minerals.Here are a few things to add to your roasted Brussel sprouts to jazz them up for a special occasion or just to intrigue the sprout-resistant eater! .
Brussel Sprouts vs Broccoli
What is broccoli?Rich source of antioxidants: One of the major health benefits of the Brussel sprouts is that it contains a huge percentage of different antioxidants.Helps to neutralize the effects of mutagenic compounds: One of the significant raw Brussel sprouts health benefits is that it is rich in bioactive compounds.This veggie is excellent in its dietary fiber content, which helps improve your digestion process and keeps your gut healthy and free of any diseases.This is why we will be discussing the health benefits of broccoli to have a much clearer idea about the vegetable.Reduces inflammations: Another major benefit of broccoli is that it helps fight inflammations of bone tissues, cells, and other parts of your body.Prevents dehydration of your body: Since broccoli contains about eighty-six percent water, taking this vegetable during summers will help your body stay hydrated for longer.Brussel Sprouts vs Broccoli – Which is better?Both these cabbage family veggies have close resemblances with each other.Dietary fibers: Brussel sprouts contain more fiber content than the regular broccoli.Presence of Vitamin E: Vitamin E is present in small quantities in broccoli.However, in the Brussel sprouts, you will have more Vitamin E content, which is quite helpful for your body.Water content: If you are looking at both the veggies’ general water content, you will find that broccoli has 89.3 grams of water while a brussel sprout has only eighty-six grams of the fluid.Protein source: Brussel sprouts have more protein content as compared to the broccoli.Antioxidants: Broccoli has more variety of antioxidants as compared to the Brussel sprouts.How to use Brussel Sprouts?How to use broccoli? .
The Super-Veggies: Cruciferous Vegetables
A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.Lab studies show that one of the phytochemicals found in cruciferous vegetables - sulforaphane - can stimulate enzymes in the body that detoxify carcinogens before they damage cells, says Matthew Wallig, DVM, PhD. .
Broccoli vs Broccoli Sprouts vs Broccoli Sprout Powder
And if you have heard of the sprouts, you might also know about broccoli sprout extract powder.1 healthy vegetable, 3 different forms!All these vegetables have something special in them that links them to a reduced risk of heart diseases, certain cancers, gut problems, and certain other chronic diseases.Nutrient Profile Sulforaphane Absorption Ease of Access and Consumption Relative Cost Factor.With respect to the nutrient profile, we are comparing raw broccoli and broccoli sprouts.Broccoli Sprouts Extract Powder is represented by broccoli sprouts as it does not have any additional fortified nutrients and is in a dried form with just the water taken out.Broccoli Sprouts win in this comparison as they have 10x greater sulforaphane content than broccoli (see Table 1).Sulforaphane Absorption.Research has found that the enzyme required to convert to sulforaphane is sensitive to heat and when you cook your broccoli, you are dramatically reducing the amount of sulforaphane your body can absorb.Broccoli sprouts definitely are a superior source of Sulforaphane, but consuming them on a daily basis requires the rigorous process of sprouting and storing.The benefits of sulforaphane are unparalleled but our busy lives do not always give us the luxury to sprout the broccoli seeds regularly.By this time, we can see how all the three products bring something unique to the table.Between broccoli sprouts and broccoli sprout extract powder, which one is the cheaper option?Before we go on to compare costs, it is important to know how much Sulforaphane should you be consuming in a day.The bottom line is that broccoli as a vegetable in any form is a great way to supplement your daily requirements in terms of fibre and nutrients.But, when it comes to Sulforaphane, broccoli sprouts are definitely the healthiest and cheapest option especially if you are sprouting at home for getting your daily dose of Sulforaphane.Although if you are not sprouting at home every day, then ready-made sprouted broccoli and our broccoli powder will cost you the same. .
Herb Roasted Brussels Sprouts & Broccoli
These vegetables are roasted with olive oil, balsamic vinegar, seasoning, and plenty of herbs for a simple side dish you’ll love.Lots of slow cooker, skillet, and sheet pan meals coming your way!I prefer to bring out the natural goodness of vegetables by roasting or sautéing.These Herb Roasted Brussels Sprouts & Broccoli are little green wonders that get plenty of crispiness on the sides.For this tasty side dish you’ll need (full list of ingredients and instructions are in the recipe card below):.The prep is minimal (just a little cutting) and the veggies roast quickly.Choose a large sheet pan so you can spread vegetables in a single layer.Feel free to swap the brussels sprouts or broccoli for another vegetable that cooks in the same amount of time.Fresh green beans or carrots (cut into sticks) would work well.Roasting frozen veggies results in a mushy texture that just makes me sad.The best part of roasted vegetables are those crispy pieces so start with fresh veggies.5 from 15 votes Herb Roasted Brussels Sprouts & Broccoli These vegetables are roasted with olive oil, balsamic vinegar, seasoning, and plenty of herbs for a simple side dish you'll love.Print Pin Ingredients 1x 2x 3x 1 lb fresh brussels sprouts.1/4 tsp black pepper Instructions Preheat oven to 425 degrees.Trim the bottom of each brussels sprout and peel away the first layer of leaves.Slice each sprout in half and add them to your baking sheet in a single layer.Drizzle olive oil and balsamic vinegar over veggies.Use a spatula to stir vegetables so that they're all coated with the oil, vinegar, and seasoning. .