Rapini vs Collards: Calories & Nutrition Showdown


Rapini vs Collards
Nutrition Facts
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Rapini vs Collards 100g Compare
per 100g | Rapini | Collards |
---|---|---|
Calories | 22 | 32 |
Carbohydrates | 2.85 g | 5.42 g |
Fat | 0.49 g | 0.61 g |
Dietary fiber | 2.7 g | 4 g |
Protein | 3.17 g | 3.02 g |
Calcium | 108 mg | 232 mg |
Iron | 2.14 mg | 0.47 mg |
Magnessium | 22 mg | 27 mg |
Potassium | 196 mg | 213 mg |
Sodium | 33 mg | 17 mg |
Vitaminium B1 (Thiamine) | 0.162 mg | 0.054 mg |
Vitaminium B2 (riboflavin) | 0.129 mg | 0.13 mg |
Vitaminium B3 (Niacin) | 1.221 mg | 0.742 mg |
Vitaminium B6 | 0.171 mg | 0.165 mg |
Vitaminium B9 (Folic acid) | 83 mg | 0.129 mg |
Vitaminium C | 20.2 mg | 35.3 mg |
Vitaminium E | 1.62 mg | 2.26 mg |
Vitaminium K | 224 µg | 0.437 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
22kcalCalories source
- 40% CARBS.
- 45% PROTEIN
- 15% FAT
Collards 100g
32kcalCalories source
- 55% CARBS
- 31% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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