Diferencias nutricionales entre la acelga y la berza.

Publicado por El Buen Campo DF en

BERZA

Una taza de berza cocida, hervida y drenada contiene sólo 49 % de calorías y 1 gramo de azúcares. Al igual que la col, la berza contiene sólo 1 gramo de grasa y 30 microgramos de sodio. Con 9 gramos de carbohidratos y 4 gramos de proteína, la berza contiene ligeramente más de estos nutrientes que la col y las acelgas. De los tres, las berzas ofrecen la mayor cantidad de fibra, con 5 gramos por taza. El contenido de vitaminas en este vegetal es similar al de otras verduras, con una alta cantidad de vitamina A, lo que represente el 308 % del valor diario; así como el 58 % de vitamina C y el 12 % de hierro. Con un 27 % de la ingesta diaria de calcio, de estas tres verduras, la berza te proporciona mayores cantidades de este importante mineral.

ACELGA

Las acelgas cocidas, hervidas y drenadas contienen 35 calorías por taza, el menor contenido de las tres verduras. También es la más baja en grasa, con 0 gramos. Tiene 7 gramos de carbohidratos, 4 gramos de fibra, 2 gramos de azúcar y 3 gramos de proteína que son similares a las cantidades encontradas en la col y la berza. Sin embargo, las acelgas destacan por su contenido de potasio. Incluso preparadas sin sal, las acelgas contienen 313 microgramos de sodio, así que querrás evitar agregar sal extra a un plato que contenga este vegetal. Como la col y la berza, las acelgas son fuente excelente de vitamina A, con el 214 % de las referencias de ingesta; el 53 % de vitamina C y el 10% de calcio. Con un 22 % del valor diario por taza, las acelgas son la mejor fuente de hierro de estos tres tipos de verduras.

VENTAJAS NUTRICIONALES

Ya sea que agreges col, berzas o acelgas a tu platillo, estás tomando una decisión inteligente. Todas son bajas en grasa y colesterol, y fuente excelente de fibra. Ademas del calcio, el hierro y las vitaminas A y C, también proveen vitaminas E, K y B6, tiamina, folato, riboflavina, magnesio, manganeso y potasio.

Escrito por Gwen Bruno, traducido por Arcelia Gutiérrez. Publicado en: livestrong.com

Referencias:

Epicurious; A Visual Guide to Cooking Greens (Una guía visual de las verduras para cocinar); Esther Sung

USDA Nutrient Data Laboratory: Kale, Cooked, Boiled, Drained, Without Salt (Col, cocida, hervida, drenada, sin sal)

USDA Nutrient Data Laboratory: Collards, Cooked, Boiled, Drained, Without Salt (Berza, cocida, hervida, drenada, sin sal)

USDA Nutrient Data Laboratory: Chard, Swiss, Cooked, Boiled, Drained, Without Salt (Acelga, cocida, hervida, drenada, sin sal)


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https://www.flickr.com/photos/150549716@N05/32064915616/in/dateposted-public/ aibige_khatun_biografiia_vikipediia, >:-]]], https://www.flickr.com/photos/150761675@N05/32106411765/in/dateposted-public/ need_for_speed_carbon_skachat_torrent_russkaia_versiia, 390,

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