Many people are curious about the health benefits of different vegetables. Today, we’re going to compare peas and broccoli to see which is more beneficial for your health. Both vegetables are packed with nutrients, but there are a few key differences that might make one vegetable more appealing to you than the other. Let’s take a closer look!
Peas vs broccoli
Peas
Peas grow in pods on a vine and once the pod is plump, they are ready for picking. They come from the same family as lentils, chickpeas beans, or peanuts, but it’s not just about what you eat them with; rather how these tiny green vegetables change color when cooked indicates freshness according to some experts!
Broccoli
Broccoli is a member of the cabbage family and is often thought of as a “superfood” because it’s packed with nutrients. It has a green stalk with small, clustered flowers on top. The florets are what we typically think of when we picture broccoli – they’re the part that’s most commonly eaten.
Nutritional value of peas:
One cup of peas (160 grams) contains the following nutrients:
Calories: 117
Protein: 8 grams
Carbs: 20 grams
Fiber: 7 grams
Vitamin A: 24% of the Daily Value (DV)
Vitamin C: 48% of the DV
Folate: 16% of the DV
Manganese: 15% of the DV
Potassium: 9% of the DV
Pantothenic acid: 7% of the DV
Nutritional value of broccoli:
One cup of broccoli (91 grams) contains the following nutrients:
Calories: 31
Protein: 2.6 grams
Carbs: 6 grams
Fiber: 2.4 grams
Vitamin A: 107% of the DV
Vitamin C: 135% of the DV
Folate: 14% of the DV
Calcium: 4% of the DV
Iron: 3% of the DV
Potassium: 8% of the DV
Saturated fat: 0 grams
Health benefits of peas:
1. May improve heart health
Peas are rich in fiber, vitamins, and minerals that may promote heart health. For example, they’re a good source of potassium, which can help keep your blood pressure in check. They also contain soluble fiber, which has been linked to lower cholesterol levels and a reduced risk of heart disease
2. May boost cognitive function and protect against dementia
Peas are a good source of several nutrients that are important for cognitive health, including vitamin C, vitamin B6, folate, and magnesium. These nutrients have all been linked to better cognitive function and a reduced risk of Alzheimer’s disease and other forms of dementia.
3. May support a healthy pregnancy
Peas are a good source of folate, a water-soluble B vitamin that’s important for pregnant women. Folate helps prevent neural tube defects in developing babies. Peas are also a good source of iron, which is essential for energy production and healthy blood cells.
4. May aid weight loss
Peas are high in fiber and protein, both of which are important for weight control. Fiber helps keep you feeling full after eating, while protein promotes satiety and may help reduce calorie intake at your next meal (7, 8). What’s more, peas contain resistant starch, a type of indigestible carb that’s been shown to boost metabolism and promote weight loss.
Health benefits of broccoli:
1. May improve heart health
Like peas, broccoli is rich in fiber, vitamins, and minerals that may promote heart health. For example, it’s a good source of potassium, which can help keep your blood pressure in check. It also contains soluble fiber, which has been linked to lower cholesterol levels and a reduced risk of heart disease.
2. May boost cognitive function and protect against dementia
Broccoli is a good source of several nutrients that are important for cognitive health, including vitamin C, vitamin B6, folate, and magnesium. These nutrients have all been linked to better cognitive function and a reduced risk of Alzheimer’s disease and other forms of dementia.
3. May aid weight loss
Broccoli is high in fiber and protein, both of which are important for weight control. Fiber helps keep you feeling full after eating, while protein promotes satiety and may help reduce calorie intake at your next meal. What’s more, broccoli contains resistant starch, a type of indigestible carb that’s been shown to boost metabolism and promote weight loss. Dietary fiber may also reduce the number of calories your body absorbs from other foods.
4. May protect against cancer
Broccoli is a good source of several antioxidants that may help protect against cancer. These include vitamin C and vitamin E, beta-carotene, and selenium. Sulforaphane, the compound mentioned above, has also been shown to have anti-cancer effects.
5. May reduce inflammation
Broccoli is a good source of vitamins C and E, beta-carotene, and selenium, all of which have anti-inflammatory benefits. Additionally, broccoli contains a compound called sulforaphane, which has been shown to reduce inflammation.
6. May lower blood sugar levels
Broccoli is a good source of fiber, which can help regulate blood sugar levels. Fiber slows the absorption of sugar into the bloodstream and promotes a healthy insulin response. What’s more, broccoli contains compounds that may help improve insulin sensitivity and reduce blood sugar levels.
If you are looking for a nutrient-rich vegetable to add to your diet, both peas and broccoli are excellent choices. They are both good sources of fiber, vitamins, minerals, and antioxidants. They are also low in calories and fat. However, broccoli may have a few more health benefits than peas, due to its higher nutrient content. Broccoli is also a good source of sulforaphane, a compound that has been shown to have anti-cancer and anti-inflammatory effects. Therefore, if you are trying to decide between the two, broccoli is the better choice. However, both vegetables are incredibly healthy and should be included in a balanced diet.
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