Which is healthier broccoli or beans?

Both broccoli and beans are nutritious and offer various health benefits. Here is a comparison of their nutritional value:

Broccoli:

- Calories: 31 kcal per 100g

- Protein: 2.8g per 100g

- Fiber: 2.6g per 100g

- Vitamin C: 89.2 mg per 100g (149% of the RDI)

- Vitamin K: 110 mcg per 100g (138% of the RDI)

- Folate: 66.6 mcg per 100g (16% of the RDI)

- Calcium: 47 mg per 100g (5% of the RDI)

- Potassium: 316 mg per 100g (9% of the RDI)

Beans (Navy beans):

- Calories: 341 kcal per 100g

- Protein: 21g per 100g

- Fiber: 15g per 100g

- Vitamin C: 1.5 mg per 100g (2% of the RDI)

- Vitamin K: 16 mcg per 100g (20% of the RDI)

- Folate: 394 mcg per 100g (99% of the RDI)

- Calcium: 142 mg per 100g (18% of the RDI)

- Potassium: 407 mg per 100g (9% of the RDI)

In terms of calories and protein, beans are denser. They provide more fiber, protein, and folate compared to broccoli. On the other hand, broccoli is richer in vitamins C and K, as well as calcium.

Based on this nutritional information, both broccoli and beans have their merits, and it's recommended to incorporate both into a balanced diet to reap the benefits of each vegetable.