Broccoli vs Rapini: Calories & Nutrition Showdown


Broccoli vs Rapini
Nutrition Facts
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Broccoli vs Rapini 100g Compare
per 100g | Broccoli | Rapini |
---|---|---|
Calories | 34 | 22 |
Carbohydrates | 6.64 g | 2.85 g |
Fat | 0.37 g | 0.49 g |
Dietary fiber | 2.6 g | 2.7 g |
Protein | 2.82 g | 3.17 g |
Calcium | 47 mg | 108 mg |
Iron | 0.73 mg | 2.14 mg |
Magnessium | 21 mg | 22 mg |
Potassium | 316 mg | 196 mg |
Sodium | 33 mg | 33 mg |
Zink | 0.41 mg | 0.77 mg |
Vitaminium A | 623 µg | 2622 µg |
Vitaminium B1 (Thiamine) | 0.071 mg | 0.162 mg |
Vitaminium B2 (riboflavin) | 0.117 mg | 0.129 mg |
Vitaminium B3 (Niacin) | 0.639 mg | 1.221 mg |
Vitaminium B5 | 0.573 mg | 0.21 mg |
Vitaminium B6 | 0.175 mg | 0.171 mg |
Vitaminium B9 (Folic acid) | 63 mg | 83 mg |
Vitaminium C | 89.2 mg | 20.2 mg |
Vitaminium E | 0.17 mg | 1.62 mg |
Vitaminium K | 101.6 µg | 224 µg |
Beta karoten | 361 mg | 1573 mg |
Discover the Nutritional Battle: Broccoli vs. Rapini
When it comes to vegetables, Broccoli and Rapini (also known as broccoli rabe) are two green powerhouses packed with nutrients and health benefits. While they might look similar at first glance, they have distinct flavors, textures, and nutritional profiles that set them apart. Broccoli, with its tree-like florets, is a staple in many diets around the world. Rapini, on the other hand, offers a more bitter taste and is often found in Italian and Chinese cuisine. But beyond taste, how do these two greens compare in terms of nutrition?
Broccoli vs. Rapini: A Nutritional Overview
At first glance, the nutritional content of broccoli and rapini reveals some interesting facts. Here's a quick breakdown:
- Calories: Broccoli comes in at 34 calories per 100 grams, while rapini is slightly lower at 22 calories.
- Carbohydrates and Fiber: Broccoli contains 6.64 grams of carbohydrates and 2.6 grams of fiber, whereas rapini has 2.85 grams of carbohydrates and a slightly higher fiber content at 2.7 grams.
- Protein: Rapini takes the lead with 3.17 grams of protein compared to broccoli's 2.82 grams.
- Fat: Both are low in fat, but rapini has a marginally higher content at 0.49 grams.
- Vitamins and Minerals: Rapini boasts higher levels of calcium, iron, zinc, vitamin A, vitamin B1, B2, B3, vitamin E, and vitamin K. Broccoli, however, is not far behind and outshines rapini with its vitamin C content.
It's clear that both vegetables are nutritional champions, but depending on your dietary needs, one might be more beneficial than the other. For instance, if you're looking for a boost in vitamins A and K, rapini could be the way to go. On the other hand, for those in need of vitamin C, broccoli is a superior choice.
Comparing Broccoli and Rapini Beyond Nutrition
While nutrition is a crucial factor in choosing between broccoli and rapini, it's not the only thing to consider. The taste, texture, and culinary uses of these vegetables differ significantly and can influence your preference.
Broccoli has a more mild, slightly sweet taste that makes it a versatile vegetable in the kitchen. It can be steamed, boiled, roasted, or eaten raw in salads. Rapini, with its bitter edge, is often blanched to soften its intensity before being sautéed with garlic and olive oil, a preparation that highlights its robust flavor.
In terms of texture, broccoli offers a crunchier bite, especially in its stems, while rapini is more leafy and tender, particularly after cooking.
The Bottom Line
Both broccoli and rapini are nutritious vegetables that can make a healthy addition to any diet. The choice between them may come down to personal taste preferences, specific nutritional needs, or the requirements of the dish you're preparing. Whether you're drawn to the mild sweetness of broccoli or the bold bitterness of rapini, incorporating these greens into your meals is a surefire way to boost your intake of vitamins, minerals, and fiber.
So, next time you're at the grocery store, why not pick up both and compare them for yourself? Whether you're whipping up a stir-fry, a pasta dish, or simply steaming some veggies as a side, experimenting with both broccoli and rapini can add variety and nutrition to your diet.
Broccoli 100g
34kcalCalories source
- 65% CARBS.
- 27% PROTEIN
- 8% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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