What To Know
- Broccoli Sprouts .
- Broccoli Sprouts .
- Vitamin A .
- Broccoli Sprouts .
Broccoli and broccoli sprouts are both members of the cruciferous vegetable family, known for their health-promoting compounds. But how do these two greens stack up against each other in terms of nutrition? Let’s dive into the broccoli vs. broccoli sprout smackdown.
Nutritional Comparison
Calories and Macronutrients
| Nutrient | Broccoli | Broccoli Sprouts |
| — | — | — |
| Calories | 30 | 34 |
| Carbohydrates | 6g | 7g |
| Protein | 3g | 4g |
| Fat | 0.3g | 0.4g |
Vitamins
| Vitamin | Broccoli | Broccoli Sprouts |
| — | — | — |
| Vitamin A | 103% DV | 110% DV |
| Vitamin C | 135% DV | 109% DV |
| Vitamin K | 116% DV | 98% DV |
| Folate | 67% DV | 77% DV |
Minerals
| Mineral | Broccoli | Broccoli Sprouts |
| — | — | — |
| Potassium | 9% DV | 12% DV |
| Phosphorus | 6% DV | 7% DV |
| Calcium | 5% DV | 6% DV |
| Iron | 6% DV | 9% DV |
Sulforaphane Content
Sulforaphane is a powerful antioxidant and anti-inflammatory compound found in cruciferous vegetables. Broccoli sprouts are particularly rich in sulforaphane, containing up to 50 times more than mature broccoli.
Health Benefits
Cancer Prevention
Both broccoli and broccoli sprouts have been linked to a reduced risk of certain cancers, including lung, colon, and prostate cancer. The sulforaphane in broccoli sprouts is thought to play a key role in this protective effect.
Heart Health
Broccoli and broccoli sprouts contain antioxidants and anti-inflammatory compounds that may help protect against heart disease. They are also good sources of fiber, which can help lower cholesterol levels.
Brain Health
Broccoli and broccoli sprouts contain compounds that have been shown to promote brain health and protect against cognitive decline.
Which One to Choose?
Both broccoli and broccoli sprouts offer impressive nutritional benefits. However, broccoli sprouts have a higher concentration of sulforaphane and certain other nutrients. If you’re looking for a nutrient-packed punch, broccoli sprouts are a great choice. However, if you prefer a more substantial vegetable, broccoli is a versatile and delicious option.
How to Enjoy Broccoli and Broccoli Sprouts
- Broccoli: Steam, roast, sauté, or add to stir-fries and salads.
- Broccoli Sprouts: Sprinkle on salads, sandwiches, and soups. They can also be juiced or added to smoothies.
Final Thoughts: Broccoli vs. Broccoli Sprouts
Broccoli and broccoli sprouts are both nutritious vegetables that offer a range of health benefits. Whether you choose one or the other, or enjoy both, adding these cruciferous greens to your diet is a smart move for your overall well-being.
What You Need to Learn
Q: Which is more nutritious, broccoli or broccoli sprouts?
A: Broccoli sprouts are generally considered more nutritious due to their higher concentration of sulforaphane and other nutrients.
Q: Can I eat broccoli sprouts raw?
A: Yes, broccoli sprouts are safe to eat raw. However, cooking them can enhance their bioavailability.
Q: How much broccoli or broccoli sprouts should I eat per day?
A: Aim for at least one serving (1 cup) of broccoli or broccoli sprouts per day.
Q: Can broccoli sprouts cause gas or bloating?
A: Yes, eating large amounts of broccoli sprouts can cause gas or bloating due to their high fiber content. Start with small amounts and gradually increase intake.
Q: Are broccoli sprouts safe for pregnant or breastfeeding women?
A: Yes, broccoli sprouts are generally safe for pregnant and breastfeeding women. However, it’s always best to consult with your healthcare provider before making any significant dietary changes.
