It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage. Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. According another study this vegetable is enjoyed by kids when it is properly cooked instead of being soft and mushy, as because of excessive heat it loses flavor and useful nutrients. Apigenin is a bioflavonoid compound found in plants and herbs, especially in chamomile plants. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. But there is one worldwide known truth, you are what you eat. Generally, it is a wonderful season crop and extremely sensitive to excessive heat. But it should be mentioned that spinach contains critically high amounts of vitamins and minerals than broccoli (the ratio is 1/7). The recommended daily dose for adults is approximately 1000mg. We can speak about its health benefits for hours and there will still be more to add. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Won’t work for roast broccoli or broccoli ‘rice’ though. What refers to color, you can meet this vegetable from deep sage to dark green and purplish green. From the other hand, the latter contains 4 times more vitamin K than the first one. It shows the amounts side by side, making it easier to realize the amount of difference. Proteins are essential for a healthy, balanced diet. Glucose, also known as blood sugar, is the main source of energy. Threonine is an essential amino acid that helps promote normal growth of the body. It stimulates the formation of bone mass and helps regulate estrogen levels. In general, spinach contains significantly high amounts of vitamins and minerals. Foods with high water content help you stay hydrated. Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. As per kale, cooked leafy greens like spinach, collards and chard (silverbeet) can sub in beautifully when using broccoli as a side. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. So let’s compare two great vegetables and see what health benefits we can absorb from them.Being the leading member of cruciferous family, broccoli is the well-known food of ancient Romans. The vegetable used for this experiment was grown in special conditions and contained considerable high amount of selenium (approximately a few times more, than you can find in common ones sold in the grocery store). The area of its usage is wide and you can use your culinary imagination to make the most of it. Besides, when choosing leafy greens, keep in mind that dark ones are rich in chlorophylls and are irreplaceable for skin, hair and bone health as they provide protein, iron, a lot of vitamins and minerals. Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Healthy lifestyle is what we all strive for, but few of us manage to keep it because of tense timetable and other factors. For instance we are assuming that less saturated fats is good for you. Kaempferol is a bioflavonoid found in many plants. Broccoli is a perfect source of vitamin C and its amount its amount is radically high compared to spinach (almost 3 times more per 300grams). Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. 5. Just trust your instincts. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium). On a more general note, you could substitute any cooked veg or legumes. It has antioxidant and anti-inflammatory properties. There are always options. Sucrose is rich in calories, but doesn’t have a high nutritional value. Furthermore, from the standpoint of calories per 100gr, the first one is higher in calories than the second one (the ratio is 34/23). Or saute some leafy veg like kale or spinach and use that instead. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. Leucine is an essential amino acid for adipose, muscle and liver tissues. The amount of food energy in kilocalories (kcal) per 100g. There is an essential understanding due to the research made during recent decade that the risk of cancer in various organ systems in our body is mainly related to the combination of these three problems. Although both of them are sensitive to temperature and you will lose all necessary nutrients when overcooking them. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. This super vegetable has other health benefits as well, that we will list below: By summarizing, we should add that both greens contain many nutrients responsible for preventing cancer risk and other health problems like inflammation, cardio-vascular issues, digestive problems, diabetes, asthma and so on. This amazingly useful vegetable can be used in cooked, steamed, microwaved and raw form. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. Recipe(tried): Re: Recipe to share: Spinach Balls : dj-IA - 6-11-1998 : 5: Recipe(tried): Spinach Brownies : dj-IA - 6-11-1998: 6: You can also substitute chopped broccoli for the spinach in this recipe. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Luteolin is a bioflavonoid found in plants and herbs. This page is currently only available in English. It is a perfect nutrient-dense food if we put together its anti-inflammatory and antioxidant properties. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. It is necessary for breaking down carbohydrates and for processing amino acids and fats. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Galactose is one of the monosaccharides found in lactose. Please consult your physician before beginning any diet. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Summary score is calculated by summing up the daily values contained in 300 grams of the product. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. It should look fresh and tender instead of being bruised and wilted.