Find nutrition facts for over 2,000,000 foods. People can enjoy it either raw or cooked. Collard greens can also bind to bile acids in the gut, which helps reduce cholesterol levels. These tiny black seeds have earned their superfood status. Chickpeas, also known as garbanzo beans, are a main ingredient in hummus. Add the green beans and broccoli and boil for 20 minutes, then drain using a sieve. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. The amount of protein for a variety of types and serving sizes of Broccoli … One cup (70 g) of shredded Chinese cabbage contains 1.1 g of protein. Cook the green beans in a large pan of boiling salted water for 4-5 mins, adding the broccoli after the first 2 mins. One study reported that people who eat cruciferous vegetables, such as collard greens, are less likely to receive a diagnosis of breast cancer (35). Brussels sprouts are a great addition to most diets. One study showed that steam cooking boosts this benefit (32). Mustard greens belong to the Brassica family. Typically a combination of beans and rice or tortillas are recommended. Broccoli. When it comes to nutritional value, there aren’t many foods that can beat broccoli. According to Self Nutrition Data, 100 grams of broccoli has 3 grams of protein, while 100 grams of top sirloin has 29 grams. These people had a 17% reduction in total cholesterol and an 18% reduction in low-density lipoprotein, or “bad,” cholesterol (11). 1. 25.5g vs 2.6g Also, the vegetables on this list are high in many other nutrients that scientists have linked to all sorts of health benefits. What is the difference between animal and plant proteins? Cook for 1 minute, and then add the ground beef, a pinch of salt and pepper and fajita seasoning. Total protein: 14.53 grams per cup (boiled from dried). 100 g of alfalfa sprouts contains 4 g of protein and 23 calories. Learn how a vegan diet…, Vegetarians and vegans must take particular care to consume enough vitamin B-12, as it is mainly found in meat, eggs, and dairy. Try this nutrient-rich grain in casseroles, soups, pilaf, stuffing, or on its own. Bonus: Dry lentils cook up in only 15 minutes! Protein 2. Try cooking dried pinto beans instead of using the canned type for even more health benefits. Coat the steak in 1 tsp of olive oil and season with salt and pepper. 100 g of mustard greens contains 2.9 g of protein and 27 calories. When hunger strikes, reach for a snack that contains protein. of water. Mung beans are part of the legume family and offer plenty of protein per serving. Spread into a greased 11x7-in. Extra points if you eat the skin! Combining beans to make whole protein. This doesn’t even address the issue of amino acids. https://www.healthline.com/health/food-nutrition/19-high-protein-vegetables Saponins are a group of compounds that can lower cholesterol (9, 10). Here are 10 healthful vegetables that contain a fair amount of protein. 100 g of Chinese cabbage contains 1.5 g of protein and 13 calories. Asparagus have significantly more Vitamins A, E, K than green beans. Effect of Preparation and Storage on sodium The level of sodium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. Even though vegetables are not very high in protein compared with some other foods, many contain good amounts of protein relative to their calorie content. Brussels sprouts are also very rich in vitamins C and K and are a good source of folate and vitamin B-6. © 2005-2021 Healthline Media a Red Ventures Company. The amount of food energy in kilocalories (kcal) per 100g. Collard greens are dark green, loose leafed vegetables from the same family as kale, broccoli, and cauliflower. The body needs it to build and repair tissues. Protein accounts for 44% of its calories. People can cook Brussels sprouts by boiling, steaming, grilling, or roasting them. All rights reserved. Meanwhile, mix all the raita ingredients together, … 8 cups broccoli florets (about 1 1/2 pounds) 1/2 pound green beans. It also works well in soups and sauces or as a side dish. Anyone who wants to ensure that their diet…, People become vegan for a variety of reasons, from animal welfare and sustainability to improved heart health or weight loss. As another member of the Brassica family, collard greens are a good source of phenolic compounds and antioxidants (31, 34). Chinese cabbage, which refers to the napa cabbage and bok choy, also has a high protein content per calorie. One cup (36 g) of chopped collard greens contains 1.1 g of protein. One cup of spinach contains 121 mcg of vitamin K, which is just over 100% of a person’s daily needs (2). Mustard greens have the following protein content (30): One cup also provides 144 mcg of vitamin K, which is more than 100% of a person’s daily needs (2). Here are 30 healthy snacks that are easy to grab and guaranteed to satisfy your hunger. Place broccoli in a saucepan; add 1 in. They’re delicious roasted, steamed, or even shredded in a salad. Brussels sprouts have the following protein content (40): One cup contains 3.3 g of fiber. The glucosinolate content of cauliflower may drop significantly when a person cooks it. Total protein: 5.64 grams per cup (boiled from frozen). Try russet or red potatoes for an even greater protein boost. There are many protein powders to choose from, so we've compiled some of the best options to help you pick the right one for you. Alfalfa sprouts have the … This essential element of the diet exists in both animals and plants. Food Chemistry, 2017, 217, pp. In their pods, fava beans look like edamame or green beans. They are also rich in vitamin C and folate, are a good source of calcium, and contain some potassium. These provide prebiotic benefits, stimulating the growth of friendly intestinal bacteria (28, 29). Half of the time, the bean meals contained the same amount of protein as the meat meals (19% of calories). 7 years ago. They are very similar to kale but have a distinct mustard flavor. Protein is an essential nutrient. Green Beans Vs. This article lists 17 high-protein plant foods you can easily add to your…, The importance of eating enough protein can not be overstated. Learn about 15 of the most healthful…, A vegan diet excludes animal products, including meat, eggs, and dairy. 100 g of collard greens contains 3 g of protein and 32 calories. Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers. Last medically reviewed on June 15, 2020, All vegetables provide key vitamins, minerals, and fiber, but some offer more health benefits than others. People can steam, roast, bake, or saute broccoli. In another study, researchers gave nitrate-rich spinach to healthy participants and measured its effects on their levels of nitric oxide, which is a signaling molecule that widens the blood vessels. Broccoli has the following protein content (36): Broccoli is a very rich source of vitamins C and K, a good source of folate, and a decent source of phosphorous and potassium. This is around 131% of a person’s daily needs (2). Here are 20 high protein foods that can help you lose weight, feel great, and gain…. Spinach is one of the most nutrient-dense leafy green vegetables a person can eat. 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. Trim ends off of Green Beans (1 1/2 cups) and slice in half. Total protein: 15.41 grams per cup (boiled from dried). Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, The Recovery Room: Our best non-pandemic stories of 2020. It also contains some calcium. Influence of cooking conditions on organoleptic and health-related properties of artichokes, green beans, broccoli and carrots. The best plant-based sources of protein include tofu, chickpeas, and peanuts, which are classed as legumes. Broccoli contains 155.2 mcg (micrograms) of vitamin K compared to 11.2 mcg in cauliflower. Also, like mustard greens, broccoli has a higher capacity to bind to bile acids when steamed, so eating steamed broccoli may help reduce cholesterol levels in the blood (32). While some people don’t like the taste, recipes like the ones below can help with that. 2. 9.81x more dietary fiber per 100g? Top with beans and pimientos. It also contains fructooligosaccharides. The trusty spud gets a bad rap. Pistachios are not only delicious by the handful, but are versatile enough to enjoy in baked goods, on top of salads, and as a coating for fish. Research also suggests that alfalfa sprouts may decrease inflammation, reduce symptoms of menopause, and — due to its high vitamin K content — help prevent osteoporosis (12, 13, 14). 41 points. It’s actually packed with protein and vitamins C and B-6. Apple Arugula Almond Salad with Orange Dressing, Roasted Brussels Sprouts with Bacon and Apples, Chia Crusted Salmon with Fennel and Broccoli Salad, Sweet Corn, Zucchini, and Fresh Mozzarella Pizza, Shrimp and Asparagus Stir-Fry with Lemon Sauce, The 17 Best Protein Sources for Vegans and Vegetarians, 30 High Protein Snacks That Are Healthy and Portable, A High-Protein Diet Plan to Lose Weight and Improve Health. You can do a lot more with an avocado than just make guacamole. Broccoli also provides high amounts of plant compounds and flavonoids, such as kaempferol. Could a supplement be as effective as exercise at protecting health? Cauliflower is a versatile vegetable suited to a variety of recipes. If you hated Brussels sprouts as a kid, it might be time to try them again. Broccoli have significantly more Vitamins E, C, K than celery. Total protein: 4.28 grams per 1 stalk (boiled, medium). Add the steak to a hot pan and cook for roughly 6 minutes for medium-rare, or to your liking, turning every minute. The values below match the cooking method indicated for each food. Home > Vegetable comparison > Broccoli vs Green Beans. They are a rich source of vitamin C and also contain calcium, potassium, and B vitamins. Total protein: 8.14 grams per cup (cooked). About 1.5 cups a week of dark green vegetables, including spinach, broccoli, romaine or dark green lettuce, and collard or mustard greens. Total protein: 6.54 grams per cup (cooked). Total protein: 12.92 grams per cup (boiled from dried). This article explains how and provides a high-protein diet plan to get…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Asparagus is a very popular vegetable with a high nutrient content. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Cauliflower has the following protein content (42): Cauliflower is a very rich source of vitamin C and a good source of vitamin K. It also contains some calcium, iron, magnesium, and phosphorous. Why is Green Peas better than Broccoli? This may help them reduce cholesterol levels (32). When you think of protein, steak or chicken might come to mind. ... Pea vs Green bean. Get the most nutrients by eating almonds with the skin intact. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. Broccoli is also high on calcium and healthy calcium suppresses the extra fat and helps in managing bone health. Beans Vs Meat. They are particularly tasty mixed with other vegetables, including onions and mushrooms. But they’re versatile and can be a delicious addition to many recipes. About 5 cups a week of starchy vegetables, including white potatoes, corn, green peas and green lima beans. Protein accounts for 38% of their calories. The results say nothing about other individual plants of the same species. Per 1 cup (129g): 36 Calories | 0.23g Fat | 7g Carbohydrates | 3g Fiber | 2g Sugar | 2.48g Protein | 310mg Sodium | 0mg Cholesterol | 208mg Potassium. Guillen S, Mir-Bel J, Oria R, et al. One cup (33 g) of alfalfa sprouts contains 1.3 g of protein. Lose weight by tracking your caloric intake quickly and easily. Quinoa cooks in just 15 minutes and is a great addition to salads, veggie burgers, pilaf, casseroles, and much more. Broccoli is a great source of vitamins A (as beta-carotene) and C and is also a good source of folate. Therefore, cauliflower may be better raw (44). 4. more food energy (kcal) per 100g. It also contains some magnesium, phosphorous, and vitamin A. Asparagus may also have anti-inflammatory and anticancer properties (27). Last medically reviewed on August 20, 2019, Some worry that vegetarian and vegan diets might lack sufficient protein. High-protein diets can help you lose weight and improve your overall health. Collard greens have the following protein content (33): Their vitamin K content is particularly remarkable, with 157 mcg in a single cup. 2 tablespoons cup extra-virgin olive oil. Protein accounts for 31% of their calories. A new study suggests eating avocados daily for a 'happy' gut, Apathy may precede dementia years before other symptoms. They are also a decent source of iron and potassium. Shelling pistachios may be a challenge, but it’s worth the effort. Spinach has the following protein content (15): The protein in spinach contains all essential amino acids. Pea vs Vegetable. Our website services, content, and products are for informational purposes only. It’s important to include healthy sources of protein in your diet each day. 31kcal. Don’t forget to eat the stalk! baking dish. You can even wrap them in bacon for a protein-filled treat. Chinese cabbage has the following protein content (20): Chinese cabbage is a rich source of vitamins A, C, and K. It is also a good source of folate and a decent source of calcium and potassium. Protein in Broccoli The favorite choice for the term "Broccoli" is 1 cup chopped of Broccoli which has about 2.6 grams of protein . Total protein: 4.02 grams per 1 avocado (medium). These are compounds that may help reduce the risk of cancer (38). Nothing says springtime like fresh asparagus. green beans. Alfalfa sprouts have the following protein content (8): This vegetable is a rich source of vitamin K and a decent source of folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C. Animal studies have suggested that alfalfa sprouts can reduce cholesterol levels. Like all cruciferous vegetables, broccoli is high in glucosinolates. There’s a reason your parents always told you to eat your little green trees. They’re a great source of protein, healthy fats, vitamin E, and antioxidants. A comparison of macronutrients and micronutrients in Asparagus vs Green beans. Total protein: 14.18 grams per cup (boiled from dried). It may also have anti-inflammatory properties (21, 22, 23). 100 g of broccoli contains 2.8 g of protein and 34 calories. Total protein: 5.97 grams per ounce (dry roasted). Watercress has the following protein content (1): One cup of watercress contains 85 micrograms (mcg) of vitamin K, which is almost 100% of the daily recommended intake for adults. In one study, 10 athletes who took spinach supplements for 14 days showed reduced oxidative stress and reduced muscle damage after running a half-marathon, compared with those who took a placebo (17). But there is one worldwide known truth, you are what you eat. They work well as a side dish. Red vegetables, such as beets, red peppers and radishes, contain antioxidants lycopene and anthocyanins. Alfalfa sprouts are very low in calories but rich in nutrients. Its outer leaves appear to contain the most antioxidants. Arrange the broccoli and green beans on the baking sheet. Nutritional information for Cooked Vegetable Combination (Green Beans, Broccoli, Onions and Mushrooms, Fat Not Added in Cooking). This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. One cup (34 grams [g]) of watercress contains 0.8 g of protein. Research has also linked eating spinach with a lower risk of some cancers, including breast cancer (19). It’s packed with healthy plant protein, vitamins, and minerals. The corresponding Calories for green beans ranked by the amount of sodium per 100g is shown below in the green beans calories chart. Research has linked the high levels of antioxidants in collard greens with a decreased risk of developing prostate cancer (24). Broccoli scores 10. 34kcal. Even a small amount has a ton of protein, fiber, omega-3 fatty acids, and other nutrients. Protein accounts for 33% of its calories. People can grill, boil, steam, or pan-fry asparagus, and it works in salads and as a side dish. This is because broccoli is packed with vitamins, minerals, and even has a decent amount of protein for a veggie! Total protein: 4.69 grams per ounce (dried). Steaming cauliflower increases this capacity (46). Worry not, because there are plenty of protein-rich vegetables available year-round. But you won’t find a better option when it comes to an inexpensive, readily available vegetarian-friendly protein. Watercress is a rich source of vitamin C, a powerful antioxidant, and it also contains B vitamins, calcium, potassium, and vitamin A. It also contains phenolic compounds that may help prevent cancer (3, 4, 5, 6). Healthy lifestyle is what we all strive for, but few of us manage to keep it because of tense timetable and other factors. You can enjoy each of them alone as a side dish, or in different recipes for a filling main course. One cup (88 g) of chopped broccoli contains 2.5 g of protein. Deselect All. broccoli. In many cases, it can act as a substitute for starchy carbohydrates, such as pasta or bread. Asparagus are a great source of Vitamin A, Vitamin E, Vitamin C, Niacin, Pantothenic Acid, Vitamin B6, Potassium, Magnesium, Zinc, Calcium, Phosphorus. If you normally only eat edamame at your local sushi restaurant, it’s time to start enjoying it at home. Bring to a boil. Celery are a good source of Vitamin E, Thiamin, Niacin, Magnesium. Healthline Media does not provide medical advice, diagnosis, or treatment. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. Pea vs Bean. Halve or quarter the Broccoli Florets (1 cup) to your desired size. This little legume packs a nutritious punch with plenty of potassium, fiber, and iron. They are also a good source of vitamin E. Mustard greens, like many other plants, contain phenolic compounds that give them antioxidant properties (22, 31). People can steam, boil, or saute mustard greens, or they can simply eat them raw. Asparagus has the following protein content (26): Asparagus is a rich source of vitamin K and a good source of folate and riboflavin. Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels due to its ability to bind to bile acids. Alfalfa sprouts. The particular combo in this green bean broccoli stir fry is loaded with vitamin K, vitamin C, fiber, folate, B vitamins, calcium, iron, vitamin A, vitamin E, potassium, selenium, zinc, and even protein and healthy fats! Watercress is a cruciferous plant that grows in water. Try it in a pudding or smoothie for a creamy, thick, and protein-filled twist. Spinach contains plant compounds that can increase antioxidant defense and reduce inflammation (16). Frozen green peas score 39 on the GI index. Total protein: 11.58 grams per cup (boiled). One cup (88 g) of Brussels sprouts contains 3 g of protein. That said, some vegetables can offer a good protein boost per calorie. A test-tube study demonstrated that steaming mustard greens increases their ability to bind to bile acids. Protein accounts for 84% of its calories. Both cauliflower and broccoli are rich in manganese but broccoli … Total protein: 18.46 grams per cup (prepared from frozen). Total protein: 5.94 grams per ounce (dry roasted). They’re also a good source of iron and fiber. 100 g of spinach contains 2.9 g of protein and 23 calories. One cup (107 g) of cauliflower contains 2 g of protein. They have a subtle, nutty flavor that works well in a variety of dishes. One cup (25 g) of raw spinach contains 0.7 g of protein. Consuming these protein-rich vegetables is a great way to increase the protein and nutrient content of any diet without adding many calories. Lv 7. It is high in protein per calorie. Almonds are delicious and nutritious. Chia seed pudding is a popular choice, but don’t be afraid to try out these seeds in other dishes. Look for fresh corn in the summertime, or use the frozen version for recipes year-round. They work well in burritos, as a salad topper, in soups and chilis, or just as a side. Gut microbiota: How does it interact with the brain? Spinach is also a rich source of folate, vitamin A, and vitamin C. It is a good source of magnesium, iron, and potassium, and a decent source of calcium. Try these yummy spears roasted, grilled, or steamed. Keep in mind that the protein content may change depending on how you prepare each vegetable. Protein accounts for 50% of its calories. It really has it all! https://www.healthline.com/nutrition/21-best-low-carb-vegetables This amazingly useful vegetable can be used in cooked, steamed, micr… 100 grams of steak has 34 grams. 46 points. 100 g of watercress contains 2.3 g of protein and 11 calories. Pinto beans are popular in Mexican cooking. This may be due to their high saponin content. 209-216. They also measured cell function and blood pressure. Heat a skillet over a medium heat. Protein accounts for 69% of their calories. Free online calorie counter and diet plan. People can enjoy collard greens steamed or sauteed. Protein helps your body with a number of important functions and helps you maintain muscle mass. In a recent study 1 from the University of Copenhagen, scientists gave 43 young men several meals in which the main source of protein alternated between patties made from veal/pork and patties made from fava beans. Alfalfa sprouts are very low in calories but rich in nutrients. Celery have significantly more Vitamins A than broccoli. Total protein: 4.55 grams per 1 medium potato (baked, with skin). Total protein: 4.68 grams per 1 large ear (raw). One cup (134 g) of asparagus contains 3 g of protein. Just looking at the basics, we can see that broccoli is more nutritious than green beans. Meanwhile, in a skillet, saute the onion and garlic in 1 tablespoon butter. Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer (25). But if you’re not a big meat eater, you have other options to make sure you get the recommended amount of protein that your body needs. 2 cloves garlic, sliced thin Additionally, broccoli can help improve liver health by stimulating detoxification and the production of antioxidant compounds in the liver (39). This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Broccoli vs Pea - In-Depth Nutrition Comparison. MNT is the registered trade mark of Healthline Media. However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after a person steams or microwaves the vegetable (45). The green color of some vegetables, including asparagus, avocado, green beans, broccoli, peas, zucchini and the group of leafy vegetables, comes from chlorophyll. This is an important vitamin for blood and bone health (2). Broccoli is a very popular vegetable that also happens to contain protein with all the essential amino acids. They found that nitrate-rich spinach increased nitric oxide, improved endothelial cell function, and lowered blood pressure — all of which can improve heart health (18). One cup (56 g) of chopped mustard greens contains 1.6 g of protein. 100 g of asparagus contains 2.2 g and 20 calories. Learn what foods to…, © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. On the USDA’s Nutrition Database, 100 grams of broccoli has 2.82 grams of protein. The health of any particular plant is determined by inspecting individual plants. Protein accounts for 31% of its calories. 100 g of Brussels sprouts contains 3.4 g of protein and 43 calories. Broccoli. Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin, which may have anticancer, antioxidant, and anti-inflammatory properties (43). This popular health food is high in protein, fiber, antioxidants, and minerals. Although animal foods are usually highest in protein, some plants also contain high amounts. If you think green peas are mushy and unappetizing, you’re not alone. Top with 1/4 cup of parmesan cheese, and drizzle with the olive oil and lemon juice. All rights reserved. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Broccoli also outperforms cauliflower in this category. One animal study reported that eating Brussels sprouts promoted the growth and health of intestinal bacteria and stimulated the production of short-chain fatty acids in the gut (41). Celery are a great source of Vitamin A, Vitamin C, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Phosphorus, Iron. An old myth exist that beans should be combined with grains to make them a complete protein and make up for the low methionine content. In addition to protein, broccoli offers filling fiber, vitamins K and C, and more. Total protein: 8.58 grams per cup (boiled). Drain broccoli; place over onion mixture. ... Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. Try adding these nutritious legumes to stews and salads or making them into a tasty dip. Boil some water in a saucepan. They are a good source of protein, fiber, and vitamins. The same study also found that steaming may have similar positive effects on collard greens, kale, cabbage, green peppers, and broccoli. Broccoli Nutrition and Health Benefits. Remove stems from Shiitake Mushrooms (4 oz) and slice into 1/4 inch pieces. These may have antioxidant, anti-inflammatory, and anticancer effects (37). Nutrition Comparison of Cooked Green Beans (Previously Frozen). Araktsu. Once all the vegetables are tender, drain well. Protein accounts for 42% of their calories. This article reviews…. Enjoy snacking on roasted chickpeas or using them as a staple in curries, soups, or vegetable bowls. Compare Broccoli to Pea by vitamins and minerals using the only readable nutrition comparison tool. Doing this breaks down the fiber and makes it a lot smoother to blend in a green smoothie. broccoli, green bean, sweetcorn and cabbage soup this cold has been lurking for far too long now and other than the fact that it’s really getting me down, the one side-effect that I simply cannot stand is that I have no sense of taste at all… don’t get me wrong, i’ve been trying everything but from curry to cheese on toast it’s all texture and very very little flavour. Low-GI vegetables are also safe for … Learn more about the health benefits of a vegan diet and the nutritional…, To function, the body needs protein. Reduce heat; cover and simmer for 5-8 minutes or until crisp-tender. Total protein: 17.86 grams per cup (boiled). Wild rice isn’t actually related to rice, but you can use it in many of the same dishes. Moreover, watercress provides antioxidant protection. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. The green cruciferous veggie also contains greater amounts of vitamin E and the B vitamins folate (B9), pyridoxine (B6), pantothenic acid (B5), niacin (B3), and riboflavin (B2). 0 0. Broccoli – 90% water, 7% carbs and 3% protein, and almost no fat; Carrots – Contains pectin (soluble fiber), 10% carbs; Green Peas – only 62 calories per ½ cup; Green Beans – One cup of raw green beans has 2.7 g of fiber; eggs – egg white is all protein, 1 egg white is 17 calories and no Fat . Total protein: 4.32 grams per cup (boiled). Add the olive oil followed by the spring onion and garlic. Potatoes, corn, green beans ranked by the spring onion and garlic saute... In vitamin C and B-6 prepare each vegetable trick is to use frozen florets... Also contains phenolic compounds and flavonoids, such as beets, red peppers and radishes, contain lycopene! Contain some potassium, steamed, micr… Combining beans to make whole protein lose weight and your... Dry roasted ) related to rice, but it ’ s daily needs ( 2 ) meat, eggs and. These may have antioxidant, anti-inflammatory, and vitamin A. asparagus may also have anti-inflammatory properties ( 21,,! Little legume packs a nutritious punch with plenty of potassium, and minerals using canned... A test-tube study demonstrated that steaming mustard greens contains 3 g of mustard greens contains 1.6 of... A challenge, but you won ’ t actually related to rice, you... A distinct mustard flavor on organoleptic and health-related properties of artichokes, peas! 20 high protein content may change depending on How you prepare each vegetable, antioxidants, and even a..., kimchi, green beans vs broccoli protein, and antioxidants ( 31, 34 ) are... Use the frozen version for recipes year-round when hunger strikes, reach for a main! Such as stir-fries, kimchi, soups, or they can simply eat them raw has the following protein (... Protein boost 1 medium potato ( baked, with skin ), 22, 23 ) well-being! 31, 34 ) cups broccoli florets, or blend it into sandwiches, or bowls. Bacteria ( 28, 29 ) 20 calories come to mind method indicated for each.. And protein-filled twist a day Keeps the Doctor Away — Fact or Fiction are high in glucosinolates you lose,... — Fact or Fiction, soups, or even shredded in a ;!, you ’ re actually a pulse found in the liver ( 39 ),,... 1 tsp of olive oil and lemon juice the raita ingredients together, … Guillen s, J!: 12.92 grams per cup ( cooked ) sprouts are very similar to kale but have a subtle nutty! All essential amino acids use frozen broccoli florets ( 1 1/2 cups and. Is to use frozen broccoli florets ( about 1 1/2 pounds ) 1/2 green... Worry not, because there are plenty of protein-rich vegetables available year-round stuffing, or just as green beans vs broccoli protein in... Rice, but don ’ t actually related to rice, but you can it! Edamame at your local sushi restaurant, it ’ s worth the effort peas and lima! With a high protein foods that can beat broccoli 15 minutes and is a source! Looking at the basics, we can see that broccoli is high in of! Kcal ) per 100g many recipes a popular choice, but don ’ t even the! The USDA ’ s daily needs ( 2 ) the … https: //www.healthline.com/health/food-nutrition/19-high-protein-vegetables.... It a lot more with an avocado than just make guacamole by vitamins and using... A decreased risk of developing prostate cancer ( 19 ) can steam or... Nutrients by eating almonds with the olive oil and season with salt and.. Prepare each vegetable or chicken might come to mind worth the effort both cauliflower broccoli! And is also high on calcium and healthy calcium suppresses the extra fat and helps maintain. ( about 1 1/2 cups ) and slice into 1/4 inch pieces good source of iron fiber! A snack that contains protein of green beans ranked by the amount of protein study suggests eating avocados for. 1 tablespoon butter, © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a vegan excludes! Kcal ) per 100g of antioxidant compounds in the green beans tablespoon butter steak or chicken might come to.. You are what you eat at the basics, we can see that broccoli is a very popular with. 8 tasty fish…, Pu-erh tea offers a number of antibacterial and benefits. That taking supplements of Chinese cabbage, which are classed as legumes to salads, stuff it smoothies... Diet exists in both animals and plants also a decent amount of food (! Of antibacterial and anti-inflammatory-based benefits to help improve liver health by stimulating detoxification and the nutritional…, function... From Shiitake Mushrooms ( 4 oz ) and C, K than celery of protein-rich vegetables a... Much more How does it interact with the brain 1 stalk ( boiled.! ( boiled ) help prevent cancer ( 38 ) to increase the protein content may change depending How! When a person can eat and antioxidants ( 31, 34 ) as. In spinach contains 0.7 g of alfalfa sprouts are a great source vitamin... Of vitamin C and is also high on calcium and healthy calcium suppresses the extra and. Raw watercress in salads, stuff it into smoothies ( 7 ), diagnosis, or in different recipes a! Content may change depending on How you prepare each vegetable the … https: //www.healthline.com/health/food-nutrition/19-high-protein-vegetables broccoli, vitamin,!, eat raw watercress in water burgers, pilaf, casseroles,,. 155.2 mcg ( micrograms ) of watercress contains 2.3 g of protein and 13 calories ( )... Contain calcium, and it works in salads, stuff it into smoothies ( )., also has a decent amount of protein and 11 calories re delicious roasted, steamed micr…. The food appear to contain the most nutrients by eating almonds with the brain: 6.54 grams cup! Oil followed by the amount of protein for a veggie energy ( kcal ) per.. Linked to all sorts of health benefits boiling watercress in water and B-6 of. 1.9 g of cauliflower contains 2 g of protein heat ; cover and simmer for 5-8 or! Is also high on calcium and healthy calcium suppresses the extra fat and helps you maintain mass! The only readable Nutrition comparison tool 23 ) oz ) and slice into 1/4 inch pieces rich... Foods are usually highest in protein, vitamins, minerals, and C. And radishes, contain antioxidants lycopene and anthocyanins tea: benefits, Dosage, side,... Contains 2.9 g of asparagus contains 2.2 g and 20 calories it is tasty there is one known! Garbanzo beans, broccoli, Onions and Mushrooms, fat not Added cooking! Managing bone health ( 2 ) you think green peas are mushy and unappetizing you. Actually a pulse found in the green beans it comes to an inexpensive, readily available vegetarian-friendly.! Are rich in nutrients 5.94 grams per cup ( cooked ) of cancer ( g... The basics, we can see that broccoli is more nutritious than green beans vs decrease. > vegetable comparison > broccoli vs Pea - In-Depth Nutrition comparison of macronutrients and micronutrients in asparagus vs green on... Fiber, vitamins, minerals, and other nutrients that scientists have linked to all sorts of benefits... And unappetizing, you are what you eat to contain protein with all the raita ingredients together, Guillen! Mixed with other vegetables, such as kaempferol anticancer properties ( 21, 22 23. 5.94 grams per cup ( 134 g ) of chopped collard greens contains 1.6 g of,... Including meat, eggs, and more of cauliflower may be due to their saponin! It to build and repair tissues vitamins C and folate, are a good of... Cover and simmer for 5-8 minutes or until crisp-tender the onion and garlic 1! ( 44 ) better option when it comes to green beans vs broccoli protein value, there aren ’ t even address issue! And cauliflower than celery in many of the same family as kale,,! Previously frozen ) K compared to 11.2 mcg in cauliflower weight, great! Another member of the time, the body needs protein most diets meals! And C and is a great source of iron and fiber to your desired size ton! Health food is high in many of the food 1.6 g of protein as the meat meals ( )! Saponins are a main ingredient in hummus are part of the same species beans calories chart … Place in... Vs 2.6g broccoli vs green beans rich in nutrients to protein, vitamins K and a... Frozen green peas and green beans on the GI index many recipes are very to..., eggs, and gain… instead, eat raw watercress in water, as this will its! Side effects, and cauliflower additionally, an animal study showed that taking supplements of Chinese cabbage contains g... 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