Rapini vs Collards: Calories & Nutrition Showdown



Rapini - calories, kcal, weight, nutrition
Rapini - calories, kcal, weight, nutrition

Rapini vs Collards
Nutrition Facts

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.
Collards
Serving size:
  change
one collards (15g)handful (20g)bunch (40g)cup, chopped (190g)
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%

Sugars g

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 vs Collards 100g Compare


per 100gRapiniCollards
Calories22 32
Carbohydrates2.85 g5.42 g
Fat0.49 g0.61 g
Dietary fiber2.7 g4 g
Protein3.17 g3.02 g
Calcium108 mg232 mg
Iron2.14 mg0.47 mg
Magnessium22 mg27 mg
Potassium196 mg213 mg
Sodium33 mg17 mg
Vitaminium B1 (Thiamine)0.162 mg0.054 mg
Vitaminium B2 (riboflavin)0.129 mg0.13 mg
Vitaminium B3 (Niacin)1.221 mg0.742 mg
Vitaminium B60.171 mg0.165 mg
Vitaminium B9 (Folic acid)83 mg0.129 mg
Vitaminium C20.2 mg35.3 mg
Vitaminium E1.62 mg2.26 mg
Vitaminium K224 µg0.437 µg

Exploring the Greens: A Tale of Rapini and Collards

When it comes to greens, there's more on the menu than just kale and spinach. Two nutrient-packed vegetables that often fly under the radar are rapini and collards. Both offer unique flavors and health benefits that can add variety and vitality to your meals. Let's dive into the fascinating world of these leafy greens, exploring their nutritional profiles, culinary uses, and why they deserve a spot on your plate.

Rapini: The Bitter Delight

Often mistaken for broccoli, rapini, also known as broccoli rabe, is celebrated for its slightly bitter taste and is a staple in Italian cuisine. This green powerhouse is not just about its unique flavor; it's also low in calories, with just 22 calories per serving, and packed with vitamins and minerals. Rapini boasts a high content of vitamin A, providing 2622 IU, alongside a significant amount of vitamin C and vitamin K. It's also a good source of minerals like calcium and iron, making it an excellent choice for supporting bone health and energy levels.

Collards: The Southern Star

Collard greens are a cornerstone of Southern cooking in the United States, known for their mild, earthy flavor. They are slightly higher in calories than rapini, with 32 calories per serving, but they're rich in nutrients as well. Collards are an excellent source of calcium, offering 232 mg per serving, which is impressive for a leafy green. They also provide a good dose of vitamins A, C, and K, along with dietary fiber, making them great for digestion and overall health.

Nutritional Comparison

While both greens are low in fat and cholesterol-free, there are some differences in their nutritional makeup. Rapini contains more vitamin A and iron, which are essential for immune function and metabolism, respectively. On the other hand, collards come out on top in terms of calcium and vitamin C, making them slightly better for bone health and immunity.

Both vegetables are high in dietary fiber, with collards providing 4 grams per serving and rapini coming in close with 2.7 grams. This makes both greens excellent for digestive health. Moreover, their low calorie and carbohydrate content make them ideal for weight management and diabetic diets.

Culinary Uses

Rapini and collards can be prepared in a variety of ways, from steaming and sautéing to blending into smoothies. Rapini pairs well with garlic and chili flakes for a spicy sauté, while collards can be simmered slowly with smoked meats for a comforting Southern dish. Both can be incorporated into pasta, soups, and casseroles for an extra boost of nutrition.

Conclusion

Whether you're drawn to the bitter tang of rapini or the hearty leaves of collards, incorporating these greens into your diet is a smart choice for health-conscious eaters. Each offers a unique set of nutrients and benefits, making them both worthy additions to your culinary repertoire. So next time you're looking to shake up your green routine, consider reaching for rapini or collards and discover the delicious diversity of leafy greens.

Rapini 100g

22kcal

Calories source

  • 40% CARBS.
  • 45% PROTEIN
  • 15% FAT

Collards 100g

32kcal

Calories source

  • 55% CARBS
  • 31% PROTEIN
  • 14% 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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