What Is the Nutritional Difference?

Fruits and vegetables are equally nutritious, but they have several key differences as plants, in cooking, and in their nutritional content.

The main distinction between fruits and vegetables and plants is that fruits contain seeds and vegetables do not. Fruits come from the flowers of plants, while vegetables are the other edible parts, such as roots, leaves and stems. For example, the edible part of a carrot is the root.

When it comes to flavor, fruits tend to be sweet or tart, while vegetables are usually salty.

In some cases, foods that are technically fruits are actually considered vegetables in the kitchen. For example, tomatoes, avocados, and cucumbers are technically fruits because they contain seeds. But these fruits are often considered vegetables intended for cooking. They are neither sweet nor tart and are usually eaten with other vegetables.

Both fruits and vegetables are nutritious. They’re packed with vitamins, minerals, water and fiber while being low in calories and fat. But they have a few key nutritional differences:

• Sugar: In general, fruits are higher in sugar than vegetables. The natural sugar in fruit is generally considered healthy. Natural sugar content can be a concern for people managing their sugar intake, such as people with diabetes.
• Calories: Fruits also tend to have more calories than vegetables due to their higher sugar content.
• Starch: Some vegetables, like potatoes and corn, contain higher levels of starch, which is a type of complex carbohydrate. People who limit their sugar intake may also want to manage their intake of starchy foods.

It’s a tie. Despite some nutritional differences, you need both fruits and vegetables in your diet. If you only ate fruits, you would be missing out on essential nutrients like vitamins K and A. If you only ate vegetables, you wouldn’t get as much vitamin C and antioxidants. Overall, fruits and vegetables are essential to your health.

The essential nutrients found in fruits and vegetables benefit your health in several ways, including:

• Heart health: A diet rich in fruits and vegetables can reduce the risk of cardiovascular diseases, such as high blood pressure, heart attacks and strokes.
• Immune system support: The essential nutrients in fruits and vegetables support your body’s defenses against infections, primarily by decreasing inflammation in your body.
• Cancer prevention: Eating plenty of fruits and vegetables promotes an overall healthy diet, protecting your body from certain cancers.
• Brain health: The nutrients in fruits and vegetables support your mental health and keep your brain alert as you age.

The U.S. Department of Agriculture recommends that adults ages 19 and older consume the following amounts of fruits and vegetables daily:

• Women: 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables
• Men: 2 to 2.5 cups of fruit and 3 to 4 cups of vegetables

However, the vast majority of Americans do not follow these daily recommendations.

Here are some easy ways to eat more fruits and vegetables:

• Incorporate them into breakfast: Add leftover broccoli to an omelette, top your cereal with strawberries, or blend berries, banana, and spinach into a smoothie.
• Beautify your lunches: Vary the fruits and vegetables in your salads by trying different lettuce bases or adding seasonal fruits. Add lettuce, tomatoes and onions to your sandwiches for added volume and crunch.
• Swap your snacks: Instead of snacking on processed foods like chips, try eating whole fruits or vegetables. Apples, oranges, and bananas make great on-the-go snacks, and carrots and hummus pair perfectly for a hearty snack.
• Keep fruit handy: Fill a bowl with your favorite fruits on your kitchen counter. Also place a bowl of washed berries in front of your refrigerator, so it’s the first thing you see when you open the refrigerator door.
• Use dried and frozen fruits and vegetables: Dried and frozen produce is just as healthy as fresh fruits and vegetables, and it’s often cheaper and more convenient. Add raisins to trail mix and unsweetened dried cranberries to salads. Frozen produce also makes a great addition to smoothies.
• Cook Vegetables for Quick Meals and Dinner Sides: Make a stir-fry with carrots, green beans and mushrooms for a simple dinner. Roast root vegetables like potatoes and parsnips for an easy side dish.
• Add fruit to dinner: Chop tropical fruits like mangoes and pineapple to add to a salsa appetizer, or top proteins like chicken and fish with a fruit-based sauce.