helps prevent osteoporosis (a type of bone disease) by regulating calcium; helps prevent the hardening of the arteries (atherosclerosis); precancerous changes in the body tissues; xerophthalmia (dryness of the conjunctiva); a burning sensation or itching in the eyes; insoluble fiber – this type of dietary fiber doesn’t break down in the gut. You can saute it or steam it according to the recipe. A potassium deficiency may lead to poor concentration, fatigue, mood changes, and trouble remembering and learning. 3.21% higher water content per 100g? Learn the asparagus nutrition profile here. Depending on what stock you use, you may or may not need to add the salt. These vegetables have a similar nutritional profile, but the balance is a little inclined in the favor of broccoli due to its increased level of protein, dietary fiber, folate, vitamin C, iron, vitamin K, and potassium. Vitamin C is an antioxidant which helps neutralize free radicals in the body and helps support the immune system. Broccoli. Depending on the type of asparagus, people eat it raw or cooked, and in dishes such as soups, stews, salads, or on its own. Health Guide Net provides qualitative and informative articles on health, diet, and beauty. But realistically speaking, asparagus is nutritious, and totally avoiding it will deprive you of the nutrients and health benefits it brings. Sautéed spiced asparagus is our favorite. Get the deets on all of the nutritious benefits of broccoli below, plus info on the best cooking methods you’ll want to turn to again and again for a healthy weeknight dinner. We love it in our soups, as a side dish on its own, with some butter, or even some parmesan cheese. Fiber comes in two forms: 100g of asparagus contains 2.1g of dietary fiber which is approximately 8 percent of the daily recommended intake. It’s easy and very nutritious. When you compare a one-cup serving of each, both vegetables have similar amounts of calories, fiber, protein and carbs. Broccoli rabe is a leafy vegetable that’s filled with nutrients like vitamin C and K, while asparagus contains anti-bloat compounds. Comparison winner ©young_amyc. Move over, Winter vegetables. Asparagus is considered as one of the first veggies that will show up in the spring garden and also a sign of an upcoming season of bounty. Their overall results showed turmeric, watercress, lettuces, and broccoli to provide the greatest overall antioxidant capacity. Of the three, asparagus is highest in fiber. A 1/2 cup of broccoli contains 2.4 grams, while this same serving size of spinach has 1.6 grams. Pregnant women with an insufficient intake of folate have increased chances to deliver babies with neural tube defects or a low birth weight. Some people can experience allergic reactions and symptoms which include – headaches, dizziness, nausea, breathing difficulties, redness and itching of the skin, dry cough, irritating throat, runny nose, or swelling of the eyes. Asparagus is a popular vegetable in many parts of the world. I never knew broccoli was so good for you until I did a little research. Japanese seed company Sakata is credited for its development in 1993. Score: Broccoli – 1, Cauliflower – 0. The amount of most B vitamins, minerals, and fiber are very similar in the two parts of the plant (on an ounce-for-ounce basis). Browse our suite of goods in Asparagus & Brocolli! I never knew broccoli was so good for you until I did a little research. Asparagus nutrition is a better source of iron and copper, while both provide some folate and potassium. 93.22g vs 90.32g; 42.33% smaller amount of sugars per 100g? 43 points. In asparagus season, asparagus is healthier, in broccoli season broccoli is healthier. 21mg vs 14mg; 1.56x more potassium per 100g ? Sheet pan dinners are some of the easiest! It is considered one of the most nutritious dark green leafy vegetables that can offer numerous benefits for human health. As far as nutrition goes, broccoli is ideal for its iron, vitamin K, vitamin C as well as potassium and fiber. So the final score is – Broccoli 4, Cauliflower 1. Track exercise, weight, ketones, blood glucose, and body measurements. This post may contain affiliate links. Our content does not constitute a medical consultation. Asparagus spears grow from a crown planted in sandy soils and, under ideal conditions, can grow 10 inches in a 24-hour period. Mary Younkin says. “Asparagus is a great source of vitamin K, which helps with blood clotting and building strong bones.” Friedman also mentions that asparagus provides vitamin A which prevents heart disease), vitamin C (which supports the immune system), vitamin E (which acts as an antioxidant) and vitamin B6 (which, like vitamin A, also prevents heart disease). Asparagus sports numerous nutrients and low calories, and is amazingly versatile in the number of dishes it can be used in. Consult a medical practitioner for health problems. The florets and stems of broccoli are very similar in their nutrient content, and both are excellent parts of broccoli to include as part of your Healthiest Way of Eating. However, in some of the vegetables testing, asparagus came out in the top 10 among all 23 vegetables for overall antioxidant capacity. Both asparagus and broccoli are high in dietary fiber and potassium. 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