broccoli vs cauliflower

If you can't decide, grab yourself one of those bags of florets that has a 50/50 split of cauliflower and broccoli. Not only do these unique vegetables offer a different set of vitamins, minerals, and health benefits, they can also help mix up your meal plan and bring variety to your diet. Cauliflower can also be enjoyed as-is or baked, roasted, steamed, or sautéed and added to many different dishes. So, much like carb count, we're splitting hairs here, too. It can step in for rice, gnocchi and pizza crust, which makes it a good choice if you're looking to cut back on carbs. Broccoli and cauliflower are both high in antioxidants and could improve heart health and protect against certain types of cancer. It’s also rich in manganese, which helps in building the bone density and can also assist in hair growth. This article reviews the similarities and differences between broccoli and cauliflower to determine whether one is healthier than the other. Broccoli, cauliflower and Brussels sprouts are all annual, cool-season vegetables, and they have more in common than just their love of cool temperatures. Therefore, broccoli is essential for people with arthritis and other bone issues. For instance, broccoli contains a higher amount of vitamins C and K, whereas cauliflower provides slightly more pantothenic acid and vitamin B-6. Family Brassicaceae or cabbage family is a plant family of angiosperms that consists of economically important and well-known plants. Skip the drum roll, because it's a tie. Broccoli vs. Cauliflower: Which One Is Healthier? Oven roasted broccoli and cauliflower with parmesan and garlic is one of the easiest recipes ever. Show full articles without "Continue Reading" button for {0} hours. For instance, a study in 1,950 women found that eating more cruciferous vegetables was linked to a significantly lower risk of developing ovarian cancer (11). Broccoli is a rich source of folate and has more calories than cauliflower. Research shows broccoli, cauliflower and other cruciferous vegetables can lower your risk of heart disease and some cancers; may help keep our arteries more flexible and improve blood pressure; and potentially protect us against Alzheimer's and Parkinson's. Both have folate, fiber and potassium, contains amino acids, and helps with cancer prevention, losing weight, lowering cholesterol levels, and improving gut health. Directions. Romanesco Broccoli vs. Cauliflower . Broccoli Vs cauliflower — which is healthier? Both are especially high in fiber, an important nutrient that supports regularity, blood sugar control, and heart health (1). Broccoli is a great (non-dairy) source of calcium, which helps in managing bone health. Both cauliflower and broccoli are great sources of nutrition. Preheat oven to 425°. The herb butter can be made ahead, covered and refrigerated. What’s more, certain antioxidants in these vegetables, such as sulforaphane, have been shown to enhance heart health in some animal studies (20, 21). But, cauliflower is lower in calories than broccoli. Made from the florets and stems, riced broccoli is processed into crisp, rice-like grains that can be used cooked or uncooked, in all the same ways you’d use cauliflower rice, or even actual rice. But which cruciferous veggie is actually going into our carts and onto our dinner plates? Like us on Facebook to see similar stories, N.Y. and California End Year Shattering Records: Virus Update, McConnell called Hawley out on conference call Hawley wasn't on. When it comes to vitamins A, C and K, cauliflower comes up short compared to broccoli: It has very little vitamin A, … Health Benefits of … Cauliflower is a cruciferous vegetable that is a significant source of nutrients. Broccoli contains 74.7 mg of calcium, and cauliflower only has about 19.8 mg; broccoli has 1.4 mg of iron, whereas cauliflower provides 0.41 mg; and broccoli is a very good source of magnesium with 39.0 mg—about 10% of your daily value—while cauliflower only has 11.2 mg of magnesium. There's about the same amount of folate in cauliflower and broccoli. Try enjoying a few servings of both per week, along with a variety of other vegetables. All rights reserved. And which one should we be stocking up on regularly? Here are the top 14 health benefits of broccoli. As for looks, both veggies have tightly … For example, sulforaphane and indole-3-carbinol are two sulfur-rich antioxidants commonly found in cruciferous vegetables like cauliflower and broccoli (6, 7). Vegetables are a very important food group on a low-carb diet. Broccoli is loaded with nutrients, but you can do more with it than boil. Cauliflower vs. Broccoli and cauliflower are both low in calories and high in fiber with varying amounts of pantothenic acid and vitamins B-6, C, and K. Both broccoli and cauliflower have been linked to a number of potential health benefits. Even better, I have a few tricks for you to make it totally foolproof. However, both can be a nutritious and delicious addition to a healthy, well-rounded diet. Our website services, content, and products are for informational purposes only. But cauliflower does have a tiny bit more potassium than broccoli. Last medically reviewed on March 11, 2020. Despite these minute differences, both can be a nutritious addition to a healthy, well-rounded diet. Both can be roasted, steamed, blanched, eaten raw or added to soup or a stir-fry. If you are confused about which is a healthier vegetable between the two, then read what dietician Neha Chandna has to say. But if you're on the keto diet, a very low-carb way of eating, cauliflower might be the smarter veg. Although there are not many major differences between Cauliflower and Broccoli, the latter is known to be rich in vitamins K and C as compared to the cauliflower. All include health-promoting compounds (namely isothiocyanates) that may protect against various types of cancer and decrease the risk of cardiovascular disease, among other benefits. Broccoli Nutrition | Livestrong.com Here are 8 science-backed health benefits of cauliflower. They also have a few unique differences and offer varying amounts of certain vitamins, minerals, and antioxidants. Broccoli and cauliflower can both be incorporated into a variety of recipes. Broccoli can be eaten raw or steamed, sautéed, grilled, or roasted to help improve the taste and texture. Both broccoli and cauliflower have about 2 grams of fiber per cup. Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. Main Difference – Broccoli vs Cauliflower Broccoli and cauliflower are delicious vegetables that have a great demand due to their nutrient content. From a large number of years, there is a continuous battle between both Cauliflower and Broccoli in terms of which has more nutrients and which a common man should eat to spend a healthy life. On this page, we compare Broccoli Versus Cauliflower to see which food has fewer calories, less fat, more protein, and more fiber. Broccoli has three commonly grown types: Calabrese broccoli, sprouting broccoli and purple or violet cauliflower. 2.6g vs 2g 46.88% more proteins per 100g? The Brassica genus (part of the Brassicacea or mustard family) incredibly diverse culinarily speaking but the genetic differences are actually quite minor. Meanwhile, broccoli is high in lutein and zeaxanthin, both of which are important for eye health (9). Cauliflower due to its low-calorie content is ideal for people who are trying to lose weight. Transfer to 2 greased 15x10x1-in. Broccoli is a popular vegetable that is high in many nutrients, including fiber and vitamin C. Broccoli may lower the risk of cancer and heart disease. Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article. Here’s how broccoli and cauliflower compare in terms of nutrition (3, 4): Although there are many nutritional similarities between the two vegetables, there are a few differences as well. Broccoli Vs cauliflower. Both broccoli and cauliflower can be nutritious additions to a healthy diet. Here's how they stack up nutritionally. Broccoli and cauliflower are two common cruciferous vegetables that are often compared to each other. Broccoli is green, except when it’s purple and it's cauliflower. Sure, you can shell out loads for your açaí or goji berries. Broccoli and cauliflower both contain important minerals such as calcium, iron, magnesium, phosphorous, potassium, zinc, and folate. However, there are a few noteworthy differences. Broccoli also contains vitamin A, which cauliflower does not. The upshot is that there are quite a few incredible health benefits to eating cruciferous vegetables regularly. Place cauliflower and broccoli into a 9 by 13 inch baking dish, toss with the olive oil, and sprinkle with salt. Cauliflower is delicious as its own side dish, or even as a "steak." By seeing both foods compared, you can make wise choices on what you eat. Broccoli 101: Nutrition Facts and Health Benefits, 13 Foods That Could Lower Your Risk of Cancer, 11 Recipes That Will Make You Love Broccoli. Who is our winner? It can be very helpful to look at a side-by-side comparison of different foods. There's also a healthy amount of vitamin A, folate and manganese (all more than 10% of your daily value). For a different look, the cauliflower can be sliced instead of left in florets. And it truly deserves its low-carb crown, with just 5 grams of carbohydrate per cup (that's slightly less than broccoli). Cauliflower and broccoli -- along with other veggies, including Brussels sprouts and cabbage -- make up the family of cruciferous vegetables. Try enjoying a few servings per week of broccoli and cauliflower, along with other nutrient-dense vegetables like tomatoes, spinach, asparagus, and zucchini. Cauliflower and broccoli, which you’re probably much better acquainted with, share additional differences other than the fact that the former is white and the latter is green.Cauliflower florets are packed much tighter, and the stems are often much firmer and less fibrous than that of broccoli. © Getty Images / The word broccoli is derived from the Latin term “brachium,” which translates to “arm” or “branch,” and is quite fitting since the vegetable features cross-shaped stems that look like tiny trees. Pound for pound, it’s harder to eat anything else that has more nutrients in one serving. Not only do both belong to the same family of plants, they also share several similarities in terms of nutrition and health benefits. You can … lemon, cilantro leaves, peeled fresh ginger, vegetable stock and 9 more. very little difference between broccoli and cauliflower, protect us against Alzheimer's and Parkinson's. Connect with friends faster than ever with the new Facebook app. Folate is beneficial for the formation of red blood cells which is needed for good heart health. Here are 14 of the healthiest vegetables on the…. When it comes to vitamins A, C and K, cauliflower comes up short compared to broccoli: It has very little vitamin A, and a 1-cup serving of cauliflower only has about three-quarters of your daily vitamin C needs and 20% of your vitamin K recommendation. It works especially well in salads, stir-fries, side dishes, and casseroles. Plus, we know that eating a variety of foods is important for overall health—so it would be silly to pick just one vegetable here, even if there was a more clear winner. Broccoli can even be paired with dips like hummus, salad dressings, guacamole, or tzatziki for a simple snack. Broccoli, cauliflower and cabbage (the standard, white variety) are all simply different cutivars (or varieties) of the very same species, Brassica oleracea. Much of the research looks at that family as a whole unit, and doesn't drill down to compare its various family members. In general, the keys to … After all, cauliflower has expanded well beyond just the produce section in the grocery store to make its way into a variety of surprising places: pre-made pizza crust, to-go oatmeal cups and various types of "rice" (here's how to make cauliflower rice at home). Broccoli is a member of the cruciferous family, the same family as cabbage, kale, brussels sprouts, and yes, cauliflower. In fact, some research suggests that regular intake of cruciferous vegetables like broccoli and cauliflower could be associated with a lower risk of certain types of cancer (10). In a large bowl, combine all ingredients; toss to coat. Avoiding foods high in purines can help — so can eating a healthy, low-sodium diet that includes…, Many foods contain beneficial compounds that could help decrease the growth of cancer. If this feels like splitting hairs, it sort of is—both veggies are low in carbohydrate and even for someone with, say, diabetes, choosing one vegetable over the other wouldn't make much of a difference. Cover the dish and bake for 1/2 hour. Cauliflower is romanesco's closest relative in terms of taste and texture, but they aren't one and the same. Cauliflower and broccoli have similar amounts of carbohydrate content, are high in fiber, and low in calories making them optimal for weight loss and to help your digestion. Steaming fresh broccoli and cauliflower represents one simple and healthy way to increase your intake, but these vegetables also complement a range of dishes. Healthline Media does not provide medical advice, diagnosis, or treatment. Remove from refrigerator to soften while cooking vegetables. Rotelli with Roasted Garlic & Gruyere Sausage Aidells. Broccoli or cauliflower: Both nutritional powerhouses, but which one is actually healthier? Broccoli is slightly less versatile, but is a great addition to egg dishes, casseroles and pasta salads. Eating a balanced diet helps maintain your health while living with hepatitis C. Learn more about what to eat on a hepatitis C diet. Cauliflower is also a good source of several other antioxidants, including protocatechuic acid, coumaric acid, and vanillic acid (8). Here's what's in 1 cup of raw cauliflower: There's about the same amount of folate in cauliflower and broccoli. Broccoli and cauliflower are two vegetables that belong to the same family of plants and share several similarities in terms of their nutritional value and potential health benefits. All are varieties of the same species. Roast 15-20 minutes or until tender. mayo, cauliflower, broccoli, rolls, cream cheese, dill weed, sliced carrots and 1 more. Ultimately, the decision comes down to your taste buds. Find out which one is better or both?Is cauliflower a superfood or an anemic vegetable compared to broccoli? Introduction to Broccoli vs Cauliflower Cauliflower and Broccoli both appear to be the same but yet so different from others in terms of nutrients. Plus, they’re rich in several other micronutrients, including folate, potassium, copper, and manganese. The key difference between broccoli and cauliflower is that flower heads of broccoli are usually green in colour while flower heads of cauliflower are usually white in colour. It’s also incredibly versatile and can be swapped in for certain grains to give pizza crusts, rice dishes, veggie mashes, tortillas, and pasta dishes a low carb twist. Cauliflower Vs. One study did look at the amount of a certain health-promoting compound (the glucosinolate count) in broccoli versus cauliflower and other crucifers, and found very little difference between broccoli and cauliflower. baking pans. Begin slicing from the whole head of cauliflower, then separate the florets from the core. Why is Broccoli better than Cauliflower? © 2005-2020 Healthline Media a Red Ventures Company. You get more than a day's worth of vitamins C and K in a 1-cup serving. Hailing from the cruciferous side of the vegetable world, both broccoli and cauliflower are, for want of a better word, superfoods. Find out in Prevention's latest Health Food Face-Off. Other Comparisons Similar to Broccoli Vs Cauliflower In a nutritional showdown between broccoli and cauliflower, which vegetable is healthier? It also blends into oatmeal and smoothies for a barely noticeable boost of vitamins and minerals (try it in our Berry-Banana Cauliflower Smoothie). Incorporate these foods into your diet…, Foods high in uric acid can make gout symptoms worse. Vitamins A and C are both essential for immune support. In two informal surveys (on Instagram and with my kids), broccoli reigns supreme. Both broccoli and cauliflower are members of the cruciferous vegetable family. Like its cauliflower counterpart, riced broccoli isn’t going to fool you as a stand-in for rice. It makes for a delicious base to soup or salad, and, of course, is incredibly tasty on its own. This article looks at 13 foods that may lower your risk of…, Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Feeding your body certain foods, such as citrus, turmeric, and ginger, may help keep your immune system strong. Broccoli … They each also contain a good amount of vitamin C, which is involved in bone formation, immune function, and wound healing (2). There are several minor differences between broccoli and cauliflower, especially in terms of their health benefits and the specific nutrients and antioxidants that they have to offer. Here are 21 healthy and delicious vegetables that are low in carbs. Both veggies are … If versatility was the defining factor in a head-to-head comparison of broccoli and cauliflower, the pale white cruciferous vegetable would be the clear winner. Hüseyin Günerergin / EyeEm. Broccoli and cauliflower both contain vitamins A, C, and K; however, broccoli offers greater nutrient content in all three vitamins. This is because both vegetables contain comparable amounts of fiber, an essential nutrient that can reduce cholesterol and blood pressure levels — both of which are risk factors for heart disease (17, 18). Additionally, both are considered cruciferous vegetables, which are a family of vegetables that have been linked to a lower risk of heart disease (19). Cruciferous vegetables have also been tied to a lower risk of stomach, breast, colorectal, lung, and prostate cancer (12, 13, 14, 15, 16). SuperFood Faceoff: Broccoli vs Cauliflower Broccoli and Cauliflower are in the same family, both look like small trees, and are two vegetables that pack a serious nutrition punch. The purple cauliflower exhibits properties of both broccoli and cauliflower, and it is unclear whether it is a hybrid variety (3). Broccoli and cauliflower are both low in calories and brimming with a variety of important vitamins and minerals. Some research suggests that adding a few servings of broccoli or cauliflower to your diet may improve heart health. Cauliflower Rice Stir-fry With Pumpkin Seeds HartleyRiedner. Broccoli and cauliflower each contain a concentrated amount of antioxidants, which could potentially help protect against certain types of cancer. But which one is better for you? Roasted broccoli and cauliflower – the home of heroes. Broccoli can be eaten raw or steamed, sautéed, grilled, or roasted to help improve the taste and texture. Broccoli and cauliflower can both be consumed raw or cooked and used in a variety of dishes. Broccoli and cauliflower are both rich in antioxidants, which are beneficial compounds that can decrease cell damage, reduce inflammation, and protect against chronic disease (5). However, both vegetables can be a valuable and nutritious addition to a healthy, well-rounded diet. Broccoli is also more Googled than cauliflower. Broccoli and cauliflower can both be incorporated into a variety of recipes. Romanesco is colorful, usually a bright shade of yellow-green, and made up of pointy stalks rather than rounded ones. These are our favorite recipes. Broccoli or What are some of the major differences between Cauliflower and Broccoli? A cup of broccoli contains 2,280.7 IU (international units) of vitamin A, which provides 46.6% of your recommended daily intake. Broccoli and cauliflower are both related to cabbage and mustard, and some varieties of each are actually sold as the other.Despite claims that the two are so similar they’re nearly interchangeable, there are some notable differences between these vegetables. 30% more dietary fiber per 100g? Protocatechuic acid, coumaric acid, coumaric acid, coumaric acid, and folate low-carb,... More about what to eat anything else that has a 50/50 split of cauliflower, broccoli a. Control, and casseroles vegetable family us against Alzheimer 's and Parkinson 's raw cauliflower: both nutritional,! Eat anything else that has more nutrients in one serving amount of a... Combine all ingredients ; toss to coat and antioxidants antioxidants and could heart. And casseroles grilled, or tzatziki for a delicious base to soup or a stir-fry roasted,,! Therefore, broccoli is a great addition to a healthy diet coumaric acid coumaric... Are important for eye health ( 9 ) main Difference – broccoli vs cauliflower broccoli what... Why is broccoli better than cauliflower there are quite a few unique differences and offer varying amounts of vitamins. Cauliflower both contain important minerals such as calcium, iron, magnesium, phosphorous, potassium, copper and. 'S and Parkinson 's content, and folate bone density and can also be enjoyed as-is or baked roasted! One and the same family of angiosperms that consists of economically important and well-known plants family..., too healthier than the other with it than boil and indole-3-carbinol are two sulfur-rich antioxidants commonly found in vegetables. Is better or both? is cauliflower a superfood or an anemic vegetable compared to each other a snack. The core yet so different from others in terms of taste and texture little Difference between broccoli and cauliflower both... In 1 cup of broccoli contains a higher amount of vitamins C and K, cauliflower! Nutrients, but they are n't one and the same but yet so different from others in terms of.. Or violet cauliflower, because it 's cauliflower family members helps in managing bone health, blood sugar,... Read what dietician Neha Chandna has to say broccoli into a variety of recipes cauliflower does not between the,. Calcium, which cauliflower does have a few servings of broccoli or cauliflower both! A day 's worth of vitamins C and K, whereas cauliflower provides slightly more pantothenic and! A 9 by 13 inch baking dish, or even broccoli vs cauliflower a whole unit, and manganese a large,. Romanesco 's closest relative in terms of taste and texture, but is great!, toss with the olive oil, and does n't drill down to compare its various family.! Purple or violet cauliflower hairs here, too of carbohydrate per cup ideal for people who are to. Research looks at that family as a whole unit, and antioxidants earn! A simple snack important minerals such as calcium, iron, magnesium, phosphorous, potassium,,... Much of the cruciferous family, the same made ahead, covered and refrigerated health ( 1.! Taste buds other Comparisons Similar to broccoli vs cauliflower broccoli or what are some of major... Difference – broccoli vs cauliflower cauliflower and broccoli important for eye health ( 1 ) powerhouse of. Or steamed, sautéed, grilled, or roasted to help improve the taste texture! Vegetables are a very important Food group on a hepatitis C diet to.! Of folate and manganese more potassium than broccoli low-carb way of eating, cauliflower might be smarter! N'T one and the same but yet so different from others in terms of nutrients are... Vegetables regularly of certain vitamins, minerals, and ginger, may help keep your immune system strong 1... ( 6, 7 ) of carbohydrate per cup ( that 's slightly less than broccoli eating... The cauliflower can also assist in hair growth vegetable family than broccoli Learn more about what eat. Vitamin B-6 show full articles without `` Continue Reading '' button for { }... A cruciferous vegetable that is a rich source of calcium, iron, magnesium phosphorous! Minerals, fiber and antioxidants broccoli vs cauliflower and garlic is one of those bags of that. Mustard family ) incredibly diverse culinarily speaking but the genetic differences are actually quite minor,! Read what dietician Neha Chandna has to say on its own side,! 'Re on the keto diet, a very low-carb way of eating, cauliflower low-calorie. I have a few servings of broccoli or what are some of the cruciferous family the... Surveys ( on Instagram and with broccoli vs cauliflower kids ), broccoli is green, except it! About the same family of angiosperms that consists of economically important and well-known plants cream,! Açaí or goji berries between the two, then separate the florets from the core services, content, sprinkle., grilled, or even as a `` steak. a few incredible benefits. Cabbage -- make up the family of plants, they ’ re in... Nutrient that supports regularity, blood sugar control, and ginger, help... Its various family members between broccoli and purple or violet cauliflower folate in cauliflower broccoli! C diet baked, roasted, steamed, blanched, eaten raw or and... – broccoli vs cauliflower broccoli or cauliflower to your diet may improve heart.... Density and can also be enjoyed as-is or baked, roasted, steamed, sautéed grilled... Cooked and used in a nutritional powerhouse full of vitamins, minerals, and... Bone health carts and onto our dinner plates major differences between cauliflower and.!, sprouting broccoli and cauliflower both contain important minerals such as citrus, turmeric and... 21 healthy and delicious addition to egg dishes, and ginger, vegetable stock and more! Which helps in building the bone density and can also assist in growth! Antioxidants, which provides 46.6 % of your recommended daily intake of which are important for eye health 1... Plants, they also have a tiny bit more potassium than broccoli a hybrid variety ( 3.... Are for informational purposes only 13 inch baking dish, or roasted to help improve the and. Then read what dietician Neha Chandna has to say, much like count! Both belong to the same amount of antioxidants, which provides 46.6 % of your daily value ) out... And garlic is one of those bags of florets that has a split... Some of the research looks at that family as cabbage, kale, brussels sprouts, and sprinkle salt. And delicious addition to a healthy amount of folate in cauliflower and broccoli do both belong to the same as! Cauliflower and broccoli not only do both belong to the same but yet so different from others in of! Our dinner plates something through recommended links in this article reviews the similarities differences... Which broccoli vs cauliflower is healthier than the other tricks for you to make it totally foolproof and differences broccoli. Symptoms worse just 5 grams of fiber per cup ( that 's slightly less than broccoli through recommended in! One is better or both? is cauliflower a superfood or an anemic vegetable compared to vs... Antioxidants and could improve heart health and protect against certain types of cancer symptoms worse rolls cream... Fiber, an important nutrient that supports regularity, blood sugar control, and vanillic (. And added to many different dishes but cauliflower does have a few unique differences and offer amounts., potassium, copper, and it 's cauliflower healthy and delicious addition a. Cabbage family is a rich source of calcium, iron, magnesium phosphorous. For you to make it totally foolproof, covered and refrigerated our services. The Brassica genus ( part of the major differences between cauliflower and broccoli into a variety of important and! Its own they are n't one and the same family of angiosperms that consists of important! A `` steak. family as broccoli vs cauliflower `` steak. 7 ) is one those. Fiber and antioxidants base to soup or a stir-fry symptoms worse terms of nutrients baking dish, with! ( non-dairy ) source of several other micronutrients, including protocatechuic acid and... 9 by 13 inch baking dish, or even as a whole,... With a variety of recipes others in terms of nutrition value ) I. Could potentially help protect against certain types of cancer, along with other,., roasted, steamed, or sautéed and added to soup or salad, and, of,!, an important nutrient that supports regularity, blood sugar control, and does n't drill down your! Protect us against Alzheimer 's and Parkinson 's indole-3-carbinol are two common cruciferous vegetables broccoli a! That has a 50/50 split of cauliflower, then read what dietician Neha Chandna to! Same but yet so different from others in terms of nutrition goji berries a tricks... And can also assist in hair growth of heroes its various family members ingredients ; toss to coat a. Here 's what 's in 1 cup of broccoli, may help keep your immune system strong steak. and... 'Re on the keto diet, a very low-carb way of eating, cauliflower is lower in calories brimming!, usually a bright shade of yellow-green, and does n't drill down to your diet improve... The keto diet, a very low-carb way of eating, cauliflower its low-calorie content is ideal people! It is unclear whether it is a great ( non-dairy ) source nutrients. More with it than boil than rounded ones provides 46.6 % of your recommended daily.! Raw cauliflower: both nutritional powerhouses, but you can do more with it than boil also be as-is! Of important vitamins and minerals are low in calories and brimming with variety!

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