Broccoli Vs Green Peas: A Comprehensive Comparison
What To Know
- Green peas are higher in vitamin A, providing 1,046 IU per cup compared to 469 IU in broccoli.
- Green peas have a higher potassium content, with 260 mg per cup compared to 210 mg in broccoli.
- Broccoli has a slightly higher calcium content, with 47 mg per cup compared to 34 mg in green peas.
In the culinary world, broccoli and green peas often find themselves sharing the spotlight as nutrient-rich vegetables. They are both members of the cruciferous and legume families, respectively, and offer a wide range of health benefits. However, understanding their nutritional differences can help you make informed choices for your diet.
Nutrient Comparison
Calories and Carbohydrates:
- Broccoli: 30 calories per cup, 6 grams of carbohydrates
- Green peas: 110 calories per cup, 20 grams of carbohydrates
Protein:
- Broccoli: 2.6 grams per cup
- Green peas: 8.8 grams per cup
Fiber:
- Broccoli: 2.4 grams per cup
- Green peas: 4.4 grams per cup
Vitamins:
- Vitamin C: Broccoli is richer in vitamin C, with 89 mg per cup compared to 12 mg in green peas.
- Vitamin A: Green peas are higher in vitamin A, providing 1,046 IU per cup compared to 469 IU in broccoli.
- Vitamin K: Broccoli contains more vitamin K, with 78 mcg per cup compared to 19 mcg in green peas.
Minerals:
- Potassium: Green peas have a higher potassium content, with 260 mg per cup compared to 210 mg in broccoli.
- Iron: Broccoli is a better source of iron, with 1.0 mg per cup compared to 0.6 mg in green peas.
- Calcium: Broccoli has a slightly higher calcium content, with 47 mg per cup compared to 34 mg in green peas.
Health Benefits
Broccoli:
- Anti-cancer properties
- Supports heart health
- Reduces inflammation
- May improve bone health
Green Peas:
- High in protein and fiber
- Supports muscle growth and repair
- May reduce cholesterol levels
- Good source of antioxidants
Culinary Uses
Broccoli and green peas are versatile vegetables that can be enjoyed in various culinary preparations.
- Broccoli: Can be steamed, roasted, sautéed, or added to soups and salads.
- Green peas: Can be boiled, steamed, added to curries and stir-fries, or used as a topping for pasta dishes.
Which Is Better for You?
Choosing between broccoli and green peas depends on your individual dietary needs and preferences.
- If you’re looking for a low-calorie, high-fiber vegetable, broccoli is a better choice.
- If you need a good source of protein and carbohydrates, green peas are more suitable.
- If you’re concerned about vitamin C intake, broccoli is a better pick.
- If you’re looking for a good source of vitamin A, green peas are the better choice.
Key Points: A Balanced Approach
Both broccoli and green peas offer unique nutritional benefits. By incorporating both into your diet, you can enjoy a wide range of nutrients and support your overall health. Remember that variety is key to a healthy diet, so don’t limit yourself to just one vegetable.
Quick Answers to Your FAQs
1. Are broccoli and green peas related?
No, broccoli and green peas are not closely related. Broccoli belongs to the cruciferous family, while green peas belong to the legume family.
2. Which vegetable is more filling?
Green peas are more filling due to their higher protein and fiber content.
3. Can I eat broccoli and green peas raw?
Yes, both broccoli and green peas can be eaten raw. However, cooking them enhances their nutrient bioavailability and makes them easier to digest.
4. Which vegetable is better for weight loss?
Broccoli is a better choice for weight loss due to its lower calorie and higher fiber content.
5. Are broccoli and green peas good sources of antioxidants?
Yes, both broccoli and green peas contain antioxidants that protect your cells from damage.