Nutritional Value Of Broccoli Stems & Flowers

Both broccoli stems and flowers contain vitamins and nutrients, so eat the whole plant if possible. Broccoli comes from the Cruciferae family of vegetables which includes Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips and bok choy. Broccoli is tasty in soups and stir-frys, though it looks appealing on a raw vegetable tray and goes well with dip.

Cooked versus Raw

One 1/2 cup serving of cooked broccoli contains 24 calories, though the same amount of raw broccoli has only 10 calories. Cooking broccoli makes more of its carbohydrate content digestible, causing the slight calorie increase. Cooked broccoli also has higher levels of vitamin A, vitamin C and calcium, according to data from the Centers for Disease Control. Steam, microwave, stir-fry or saute broccoli in a little bit of water or broth for the best results. Submersing broccoli in boiling water leads to larger nutrient losses.

Vitamins and Minerals

One serving of cooked broccoli contains 30 percent of your daily vitamin A, 80 percent of your vitamin C, 4 percent of your calcium and 2 percent of your iron. Vitamin A plays a role in vision, vitamin C facilitates immunity, calcium supports healthy bones and iron supports oxygen metabolism and prevents anemia. Broccoli also contains vitamin E, vitamin K, thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, magnesium, phosphorous, potassium, zinc, copper, manganese and selenium.

Fiber

Cooked broccoli contains 3 g. of dietary fiber per serving while raw broccoli has only 1 g. Dietary fiber is necessary for digestive health and helps regulate several body systems including blood sugar metabolism, cholesterol balance and immunity, according to the National Fiber Council. Insoluble fiber adds bulk to your stools while soluble fiber absorbs water, softening them and promoting regularity. Fiber slows the absorption of sugar, improving blood-glucose levels and helps carry cholesterol out of your body.

Phytochemicals

Broccoli, like other cruciferous vegetables, contains phytochemicals including carotenoids, chlorophyll, flavonoids, indoles, isothiocyanates, lignans and phytosterols, according to the Linus Pauling Institute at the University of Oregon. The phytochemicals in cruciferous vegetables may work together to help prevent lung cancer, breast cancer, colorectal cancer and prostate cancer. Both broccoli stems and florets contain vitamins, fiber and phytochemicals, though the dark green florets contain as much as 8 times the amount of vitamin A versus the stalks.