Which Has More Fiber and Nutrients?

Broccoli contains more fiber than cauliflower. Broccoli has 5 grams per cooked cup and cauliflower has just under 3 grams.

Raw broccoli and cauliflower are similar in fiber content by weight, but broccoli contains more water. Once cooked, it loses water. This causes cooked broccoli to have more fiber per cup than cauliflower.

There are two main types of fiber: soluble and insoluble. Both broccoli and cauliflower contain soluble and insoluble fiber, but in different amounts. Broccoli contains about three times as much soluble fiber and twice as much insoluble fiber as cauliflower.

“Insoluble fiber is not digested, but it absorbs fluid and makes stools softer, bulkier and easier to pass, helping with constipation,” says Angel Luk, registered dietitian at Food Mysteries. Health.

“Soluble fiber dissolves in water to form a thick gel-like material in our intestines, which then slows digestion. This slower digestion helps manage diarrhea, improve blood sugar control and support heart health,” Luk added.

Broccoli and cauliflower are both nutrient-dense, but they each win in different categories.

Broccoli

• Broccoli contains more B vitamins. B vitamins are essential for metabolism, brain health, the production of red blood cells that carry oxygen, and heart health.
• Broccoli contains much more vitamin A. Vitamin A supports eye health, skin repair and immune defense.
• Broccoli contains much more vitamin C. Vitamin C helps strengthen the immune system, improves iron absorption and is vital for collagen production.
• Broccoli contains much more vitamin K. Vitamin K plays a crucial role in blood clotting and also promotes strong bones and heart health.
• Broccoli contains more fiber. It adds more fiber to the daily intake, supporting digestive health, healthy blood sugar and lipid levels.

Cauliflower

• Cauliflower contains about half the calories and carbohydrates. This may be a better option for people on a low-carb diet.
• Cauliflower contains less fiber. This can aid digestion, especially for people with digestive sensitivities.

Broccoli and cauliflower are rich in sulfur compounds called glucosinolates. These compounds could support the body’s detoxification process and help reduce inflammation.

Eating cruciferous vegetables is also associated with a lower risk of chronic diseases like diabetes, heart disease and cancer.

“Cauliflower and broccoli are low in calories and provide fiber. Broccoli contains vitamins A, C, and K, as well as folate and green pigment compounds (chlorophyll and carotenoids). Cauliflower contains vitamin C and folate, but is lower in vitamin K. They’re actually a very good combination, so consider eating them together for a variety of nutrients,” said Gillean Barkyoumb, MS, RDN, owner of What’s for Dinner Club. Health.

You don’t have to choose sides. While broccoli wins in the fiber department, both vegetables are beneficial for digestive and overall health.

Broccoli and cauliflower are rich in nutrients and beneficial compounds called glucosinolates. Broccoli contains more fiber and higher amounts of carbohydrates, protein, B vitamins, and vitamins A, C, and K. Cauliflower has fewer calories and carbohydrates and may be easier to digest.

Eating cruciferous vegetables supports the body’s detoxification process, fights inflammation and cell damage. It can also support prevention against chronic diseases.