Calcium is crucial for the maintenance and development of teeth and bones, and iron helps with your body’s energy production. Magnesium prevents calcium deposits and also acts as a muscle relaxant.
A cup of cooked broccoli is considered a better dietary source of all three minerals. Broccoli contains 74.7 mg of calcium, and cauliflower only has about 19.8 mg; broccoli has 1.4 mg of iron. Meanwhile, cauliflower provides 0.41 mg; and broccoli is a very good source of magnesium with 39.0 mg—about 10% of your daily value—while cauliflower only has 11.2 mg of magnesium.
Nutritional Values of Cauliflower vs broccoli
How does the nutrition value compare per cooked cup of cauliflower vs broccoli?
Health Benefits of Broccoli
It is clear that broccoli is a nutritional superfood, and scientific evidence supports its wide range of health benefits. For instance, broccoli has widely been regarded for containing anti-cancer compounds.
Contains Anti-Cancer Compounds
Broccoli contains the sulfur-containing compound sinigrin, which helps release special phytonutrients, like isothiocyanates, that detoxify cancer-causing carcinogens.
The vegetable also contains other anit-cancer properties. In particular, indole-3-carbinol, found in broccoli, helps deactivate the tumor promoter 4-hydroxyestrone, especially in breast cells. The phytonutrient glucoraphanin in broccoli is also known to convert to sulforaphane in your body; sulforaphane is helpful for liver detoxification, which quickly removes any potential carcinogens.
Heart Health
Eradication of Harmful H. Pylori Bacteria
What are broccoli’s other health benefits? The sulforaphane in broccoli and broccoli sprouts may help eradicate the bacterium Helicobacter pylori (H. pylori), which is responsible for many stomach ulcers and stomach cancer risk. In a study published in the journal Antimicrobial Agents and Chemotherapy in 2003, researchers found that sulforaphane eliminated H. pylori in eight of 11 infected mice. In another study published in the journal Cancer Prevention Research in 2009, researchers observed 48 H. pylori-infected patients for a two-month period. They were assigned randomly to eat 70 g daily of the sulforaphane-heavy broccoli sprouts or a placebo (alfalfa sprouts, which do not contain sulforaphane). The broccoli sprouts decreased biomarkers of H. pylori colonization, including H. pylori stool antigen and levels of urease. The broccoli sprouts also reduced biomarkers of stomach damage, including serum pepsinogens I and II.
Eye Health
Broccoli is also thought to benefit people with vision problems, such as cataracts. Broccoli contains two powerful antioxidants, lutein and zeaxanthin, which are from the carotenoid family. The sulforaphane in broccoli also may contain antioxidant properties, which helps protect the eye from potentially damaging free radicals.
Other Health Benefits
Broccoli is also important for bone health, osteoporosis prevention, and weight control. The alkalinizing vegetable also helps reduce acidity within your body.
What Are the Best Ways to Eat Broccoli?
Health Benefits of Cauliflower
Now let’s take a look at cauliflower. Although broccoli is loaded with more nutrients, there are still plenty of reasons to pile cauliflower on your plate. Here are some of its health benefits.
Contains Anti-Cancer Compounds
Similar to broccoli, cauliflower is packed with glucosinolates and thiocyanates, such as sulforaphane, which can help liver enzymes eliminate carcinogens.
In a review published in the journal Advances in Experimental Medicine and Biology in 1999, researchers observed six cohort studies and 74 case-control studies regarding the anti-cancer effects of Brassica vegetables, including Brussels sprouts, broccoli, kale, and cauliflower. In 64% of the case-control studies, there was an association between Brassica vegetable consumption and a lower cancer risk.
Heart Health
The cruciferous vegetable is also good for heart health. Cauliflower is a good source of folate and vitamin B6; these B vitamins are necessary for homocysteine metabolism, which can prevent issues associated with cardiovascular disease, such as arterial wall damage and high blood levels. Cauliflower is also loaded with the omega-3 essential fatty acid, alpha-linolenic acid, which can reduce biomarkers for cardiovascular disease.
Cauliflower also contains the heart-healthy nutrients vitamin B3, magnesium, vitamin C, and potassium. The sulforaphane in cauliflower may also help reverse blood vessel damage. Finally, cauliflower also contains allicin, which is associated with the reduction of heart disease and stroke.
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