Broccoli Vs Green Peas: The Final Showdown!
What To Know
- Broccoli has a higher amount of vitamin A, with 6,000 IU per cup compared to 400 IU in green peas.
- Green peas are a good source of potassium, with 260 mg per cup compared to 180 mg in broccoli.
- Both broccoli and green peas provide a small amount of calcium, with 42 mg and 30 mg per cup, respectively.
When it comes to healthy vegetables, broccoli and green peas often top the list. Both are packed with essential vitamins, minerals, and antioxidants. But which one is better for you? In this blog post, we’ll compare broccoli vs green peas to determine which vegetable reigns supreme in the nutritional arena.
Nutritional Value Comparison
Calories and Macronutrients
- Broccoli: 30 calories per 1 cup, 2 grams of protein, 4 grams of carbohydrates
- Green Peas: 120 calories per 1 cup, 9 grams of protein, 20 grams of carbohydrates
Vitamins
- Vitamin C: Broccoli is richer in vitamin C, with 89 mg per cup compared to 12 mg in green peas.
- Vitamin K: Green peas contain more vitamin K, with 20 mcg per cup compared to 10 mcg in broccoli.
- Vitamin A: Broccoli has a higher amount of vitamin A, with 6,000 IU per cup compared to 400 IU in green peas.
Minerals
- Potassium: Green peas are a good source of potassium, with 260 mg per cup compared to 180 mg in broccoli.
- Iron: Broccoli contains more iron, with 1 mg per cup compared to 0.6 mg in green peas.
- Calcium: Both broccoli and green peas provide a small amount of calcium, with 42 mg and 30 mg per cup, respectively.
Antioxidants
- Sulforaphane: Broccoli is known for its high levels of sulforaphane, an antioxidant that has been linked to cancer prevention.
- Lutein and Zeaxanthin: Green peas contain lutein and zeaxanthin, antioxidants that are important for eye health.
Health Benefits
Broccoli
- May reduce the risk of certain cancers, such as lung, prostate, and breast cancer
- Supports cardiovascular health by lowering cholesterol and blood pressure
- Boosts immune function thanks to its high vitamin C content
Green Peas
- Promotes digestive health due to its high fiber content
- May help lower blood sugar levels due to its starch content
- Supports bone health by providing vitamin K and calcium
Which One Is Better?
Based on the nutritional comparison above, broccoli emerges as the winner in terms of overall nutrient density. It provides higher amounts of vitamin C, vitamin A, iron, and sulforaphane. However, green peas are a good source of potassium, protein, and lutein/zeaxanthin.
Wrap-Up: The Power Duo
Ultimately, both broccoli and green peas offer unique nutritional benefits. Broccoli is an excellent choice for cancer prevention, immune support, and cardiovascular health. Green peas are beneficial for digestive health, blood sugar management, and eye health. By incorporating both vegetables into a balanced diet, you can reap the maximum benefits of these nutritional powerhouses.
What People Want to Know
Q: Which vegetable has more fiber?
A: Broccoli contains more fiber than green peas, with 2 grams per cup compared to 1 gram per cup.
Q: Are green peas good for weight loss?
A: Yes, green peas are a good choice for weight loss due to their high fiber content and low calorie density.
Q: Which vegetable is better for bone health?
A: Both broccoli and green peas provide some calcium, but broccoli has a slightly higher amount. However, leafy green vegetables like spinach and kale are better sources of calcium than either broccoli or green peas.
Q: Can I eat broccoli and green peas raw?
A: Yes, both broccoli and green peas can be eaten raw. Raw broccoli has a slightly bitter taste, while raw green peas are sweeter.
Q: How can I cook broccoli and green peas?
A: Broccoli and green peas can be cooked in various ways, including steaming, boiling, roasting, and stir-frying.
