Broccoli vs. Steak

Which has more protein, 100 calories of broccoli, or 100 calories of sirloin steak? (Think about it for a minute...)

The answer is broccoli! Now stop reading right now and go get your frozen broccoli in the freezer to see for yourself. I realized this information while reading the book called Eat to Live by Joel Fuhrman. It's a great book that talks about eating nutrient dense foods. The way to fight disease is to eliminate the bad food with saturated fat and to replace it with tons of nutrient dense foods like fruits & vegetables.

After reading it last year, I started eating a lot more salads, but I admit that now I don't follow his plan as well as I should. I try to eat more vegetables but I still eat cheese and other things.

Here is the quote from his book:

"I see about twenty to thirty new patients per week, and I always ask them, "Which has more protein - one hundred calories of sirloin steak or one hundred calories of broccoli?" When I tell them it's broccoli, the most frequent response I get is "I didn't know broccoli had protein in it." I then ask them, "So where did you think the calories in broccoli come from? Did you think it was mostly fat, like an avocado, or mostly carbohydrate, like a potato?"

People know less about nutrition than any other subject. Even the physicians and dietitians who attend my lectures quickly volunteer the answer, "Steak!" They are surprised to learn that broccoli has about twice as much protein as steak.

When you eat large quantities of green vegetables, you recieve a considerable amount of protein. Remember, one 10-ounce box of frozen broccoli contains more thatn ten grams of protein."

Nutrients present in 100-calorie portions

	Broccoli	Sirloin Steak	Romaine Lettuce	Kale
Protein	11.2 gm	5.4 gm	7.5 gm	11 gm
Calcium	322 mg	2.4 mg	374 mg	470 mg
Iron	3.5 mg	.7 mg	7.7 mg	5.8 mg
Magnesium	74.5 mg	5 mg	60.5 mg	97 mg
Fiber	4.7 g	0	4 g	3.4 g
Phytochemicals	Very High	0	Very High	Very High
Antioxidants	Very High	0	Very High	Very High
Folate	257 mcg	3 mcg	969 mcg	60 mcg
B2	.71 mg	.04 mg	.45 mg	.32 mg
Niacin	2.8 mg	1.1 mg	2.2 mg	2.1 mg
Zinc	1.04 mg	1.2 mg	1.2 mg gm	.55 mg
Vitamin C	350 mg	0	100 mg	329 mg
Vitamin A	7750 IU	24 IU	10,450 IU	23,407 IU
Vitamin E	26 IU	0	32 IU	34 IU
Cholesterol	0	5.5 mg	0	0
Weight	307 gm	24 gm	550 gm	266 gm
	(10.6 oz)	(.84 oz)	(19 oz)	(9.2 oz)

This table is from http://www.diseaseproof.com/archives/healthy-food-nutrient-density-of-green-vegetables.html