Broccoli Vs Oranges And Milk: Which Is More Rich In Vitamin C

Broccoli is known for its numerous health benefits, including its immunity boosting properties. Nutritionist Pooja Palriwala recently claimed on Instagram that broccoli contains twice the amount of Vitamin C compared to oranges and matches the calcium levels found in milk.

In her Instagram post, Palriwala emphasised the nutritional superiority of broccoli. She recommended incorporating this cruciferous vegetable into one’s diet to reap its benefits for overall health and well-being.

However, according to a report by Indian Express, while Palriwala’s claims contain some truth, they oversimplify the comparisons between broccoli, oranges and milk. Clinical dietitian Garima Goyal explained that the comparison of vitamin C content depends on specific quantities and varieties of the foods. For example, 100 grams of raw broccoli provides around 89 milligrams of vitamin C, while the same amount of raw oranges offers approximately 53 milligrams. Therefore, asserting that broccoli has double the vitamin C content of oranges may not hold across all formats.

Regarding the comparison of calcium content, Goyal stated that the claim made by Palriwala is inaccurate. Approximately 100 grams of broccoli provides 47 milligrams of calcium, whereas 100 millilitres of milk typically contain about 120 milligrams. Factors such as the presence of oxalates in broccoli, which form insoluble complexes with calcium, affect its absorption. Thus, while broccoli contributes to calcium intake, it cannot be considered an identical substitute for the calcium provided by milk.

Medical News Today highlights the nutritional richness of broccoli, noting that consuming a cup of broccoli can address deficiencies in various essential nutrients, including fibre, calcium, phosphorus, potassium, folate, vitamins A and B, beta carotene, zinc, copper and selenium. Due to its high fibre content, broccoli is easily absorbed by the body, further enhancing its nutritional benefits.

In conclusion, while broccoli offers significant health benefits, including ample amounts of Vitamin C and other essential nutrients, it is essential to consider the nuanced comparisons with other foods and understand that it may not entirely replace the nutrients found in oranges or milk.