Nutritional Value of Broccoli vs Asparagus: Which is Healthier?
A Healthier Michigan
| 3 min read
Those of us trying to maintain our healthy lifestyle or trying to become healthier know how important it is to aim for five servings of fruits and vegetables each day.
Produce provides essential vitamins, fiber, antioxidants and nutrients. But it is interesting to compare the nutritional value of certain foods. Take broccoli vs. asparagus – which is healthier?
In the spring, both broccoli and asparagus are abundant in local grocery stores and farmers markets; but are found year-round in large supermarkets. Both green vegetables get high marks for their nutritional content and other benefits, but broccoli and asparagus also have their differences. Let’s look at each vegetable:
Health benefits of broccoli
This crunchy cruciferous vegetable has gotten a bad rap in the past from some pint-sized picky eaters, but it has lots of health benefits. Separated into thumb-sized florets, heads of raw broccoli are great served with your favorite dip, tossed into salads or piled into pita pockets with microgreens and hummus. It can be steamed or roasted as a delicious side dish. Here are health perks of broccoli:
- A good source of fiber, which helps prevent certain diseases.
- High in Vitamin C and Vitamin K.
- Rich in antioxidants and plant compounds. One of these is sulforaphane, which is a plant compound that has been shown to reduce the risk for certain cancers.
- Contains nutrients that can help protect eye health.
Health benefits of asparagus
These slender stalks are the harbingers of spring in sandy fields across parts of rural Michigan. Cold storage means local asparagus stays in purchase-ready condition well into summer. These fast-growing perennial vegetables have lots of nutritional benefits. Stalks can be cut and served raw in salads, or grilled, steamed or pan-fried. Some of the benefits include:
- Low in calories and fat, but high in fiber. Eating high-fiber foods is a key factor in feeling full after a meal and this helps with weight loss, studies have shown.
- Good source of Vitamin K, which is important for bone and blood health.
- Good source of B vitamins, which may act as mood-boosters.
Broccoli vs. asparagus
Because both of these veggies are so healthy for you, the biggest differences come down to the different levels of nutrients these fiber-rich greens contain. If you are targeting a specific vitamin or nutrient to get more of into your diet, pick the vegetable that will give you the highest value per serving.
If you are trying to get more calcium, folate, potassium or Vitamin C in your diet, add more broccoli to your plate. Asparagus is higher in iron and Vitamins and E.
Photo credit: Getty Images
Related:
- Foods That Are High in Iron
- Benefits of Dark Chocolate
- Maximizing Farmers Market Finds with Seasonal Vegetable Recipes
