A serving of steak is 3 ounces, providing around 20 grams of protein. A serving of broccoli, whether cooked or raw, is 1 cup (5.5 ounces) and offers 3.7 grams of plant-based protein. Based on these numbers, steak is hands-down the winner.
1.5 oz of cooked beef =106 calories & 11g protein - this would be the size of a small cube of beef. 2 cups cooked broccoli =108 calories & 8 grams protein. It doesn't have to be battle between broccoli and beef and we don't have to try and fool people with fake information to get them to eat broccoli.
Broccoli is a very popular vegetable that also happens to contain protein with all the essential amino acids. People can enjoy it either raw or cooked. Broccoli has the following protein content : One cup (88 g) of chopped broccoli contains 2.5 g of protein.
Green peas.
Green peas are at the top of the list of the most protein-filled vegetables.
Certain vegetables, such as broccoli, cauliflower and cabbage, exert anti-estrogen properties due to a phytochemical that they contain. This effect is beneficial to bodybuilders because lower estrogen levels may help fight bodyfat, minimize water retention and enhance testosterone levels.
Incomplete Protein Foods. According to Harvard Health Publishing, all animal-based foods, including meat, dairy, and eggs, contain complete protein. The majority of plant-based protein sources, such as whole grains, legumes, seeds and nuts, spinach, broccoli, and mushrooms, are incomplete.
[4-6] Conversely, replacing red and processed red meat with healthy protein sources such as beans, soy foods, nuts, fish, or poultry seems to reduce these risks.
If you are vegans, vegetarians, or you just do not like meat, it is important to keep in mind that if you replace 1 steak with 2-3 whole broccolis, you are still not going to get enough essential amino acids and B12. So make sure you get these nutrients from a different source.
How much protein do I need? Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men).
Our study shows that all cooking methods caused great losses of total soluble proteins and soluble sugars, particularly the boiling and stir-frying/boiling that use a great amount of water. It is possible that soluble proteins and soluble sugars in broccoli were lost by leaching to surrounding water.
A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.
If building muscle is your goal, vegetables are a great way to get there—but they can't do it alone. Foods with protein are a vital part of every athlete's diet. Without healthy servings of protein and natural carbs after a workout, your muscles won't recover and grow as well as they should.
Broccoli on its own provides a great source of plant-based protein with 3g of protein per cup, and is one of the top muscle building foods for plant-based eaters.
High protein vegetables are vegetables that provide a good amount of protein to your diet. This includes legumes (a class of vegetables) and more traditional vegetables like lima beans, green peas, spinach, sweet corn, artichokes, Brussels sprouts, sweet potato, asparagus, broccoli, kale, mushrooms and avocado.
Seeds, nuts, nut butter, dairy, legumes, mushrooms and peas are some of the best vegetarian protein sources. Protein-rich vegetarian diets need to be well-planned. None of this is hard; all it takes is a little bit of effort and time!
Protein Foods include all foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products. Beans, peas, and lentils are also part of the Vegetable Group.