Broccoli vs Rapini: Calories & Nutrition Showdown



Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Broccoli vs Rapini
Nutrition Facts

Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Rapini
Serving size:
  change
handful (25g)cup, chopped (29g)cup, chopped (40g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Broccoli vs Rapini 100g Compare


per 100gBroccoliRapini
Calories34 22
Carbohydrates6.64 g2.85 g
Fat0.37 g0.49 g
Dietary fiber2.6 g2.7 g
Protein2.82 g3.17 g
Calcium47 mg108 mg
Iron0.73 mg2.14 mg
Magnessium21 mg22 mg
Potassium316 mg196 mg
Sodium33 mg33 mg
Zink0.41 mg0.77 mg
Vitaminium A623 µg2622 µg
Vitaminium B1 (Thiamine)0.071 mg0.162 mg
Vitaminium B2 (riboflavin)0.117 mg0.129 mg
Vitaminium B3 (Niacin)0.639 mg1.221 mg
Vitaminium B50.573 mg0.21 mg
Vitaminium B60.175 mg0.171 mg
Vitaminium B9 (Folic acid)63 mg83 mg
Vitaminium C89.2 mg20.2 mg
Vitaminium E0.17 mg1.62 mg
Vitaminium K101.6 µg224 µg
Beta karoten361 mg1573 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

34kcal

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Rapini 100g

22kcal

Calories source

  • 40% CARBS
  • 45% PROTEIN
  • 15% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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