Rapini vs Dandelion: Calories & Nutrition Showdown



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

Rapini vs Dandelion
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.
Dandelion
Serving size:
  change
handful (25g)tablespoon (10g)bunch (55g)cup, chopped (55g)
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 vs Dandelion 100g Compare


per 100gRapiniDandelion
Calories22 45
Carbohydrates2.85 g9.2 g
Fat0.49 g0.7 g
Dietary fiber2.7 g3.5 g
Protein3.17 g2.7 g
Calcium108 mg187 mg
Iron2.14 mg3.1 mg
Magnessium22 mg36 mg
Potassium196 mg397 mg
Sodium33 mg76 mg
Zink0.77 mg0.41 mg
Vitaminium A2622 µg10161 µg
Vitaminium B1 (Thiamine)0.162 mg0.19 mg
Vitaminium B2 (riboflavin)0.129 mg0.26 mg
Vitaminium B3 (Niacin)1.221 mg0.806 mg
Vitaminium B50.21 mg0.084 mg
Vitaminium B60.171 mg0.251 mg
Vitaminium B9 (Folic acid)83 mg27 mg
Vitaminium C20.2 mg35 mg
Vitaminium E1.62 mg3.44 mg
Vitaminium K224 µg778.4 µg
Beta karoten1573 mg5854 mg

Discovering the Greens: A Journey Through Rapini and Dandelion

When it comes to enriching our diet with nutritious greens, rapini and dandelion stand out for their distinctive tastes and health benefits. Often celebrated for their roles in traditional cuisines around the world, these two leafy vegetables offer more than just a way to spruce up a meal. Let's dive into the fascinating world of rapini and dandelion, exploring their unique qualities and nutritional profiles, and uncover which green might best suit your dietary needs.

A Closer Look at Rapini

Rapini, also known as broccoli rabe, is not just a relative of the broccoli but a closer cousin to the turnip. It's renowned for its slightly bitter taste and is a staple in Italian and Chinese cuisines. Beyond its culinary uses, rapini is packed with vitamins A, C, and K, alongside minerals like calcium and iron. It's a powerhouse of nutrients with only 22 calories per serving, making it an excellent choice for those watching their calorie intake.

The Dandelion Delight

Often regarded as a simple weed, the dandelion is much more than an uninvited guest in your lawn. Every part of the dandelion, from its yellow flowers to its roots, is edible and packed with nutrients. With a higher calorie count of 45 per serving, dandelions offer a robust nutritional profile, including a significant amount of vitamin A and K, iron, and calcium. The dandelion's slightly bitter greens can be a flavorful addition to salads, soups, and teas.

Nutritional Face-Off

Comparing rapini and dandelion side by side reveals that both greens are low in calories and fat but rich in fiber and protein, which are essential for a healthy diet. Rapini contains 3.17g of protein per serving, slightly higher than dandelion's 2.7g, making it a slightly better option for those looking to increase their protein intake. However, when it comes to vitamins and minerals, dandelion takes the lead with higher levels of calcium, iron, magnesium, potassium, and vitamins A, E, and K.

For those concerned about bone health, the high vitamin K content in dandelions, with a whopping 778.4 µg per serving, compared to rapini's 224 µg, is worth noting. Vitamin K is crucial for bone health and blood clotting. Additionally, the high vitamin A content in dandelions supports vision, immune function, and skin health.

Which Green Should You Go For?

Choosing between rapini and dandelion depends on your nutritional needs and taste preferences. If you're aiming for a low-calorie option with a high protein content, rapini might be your go-to green. On the other hand, if you're looking to boost your intake of vitamins A, E, and K, as well as minerals like calcium and iron, dandelions could be a more suitable choice. Both greens offer unique flavors and health benefits that can enrich your diet in different ways.

Conclusion

Whether you choose rapini for its protein-rich profile or dandelion for its vitamin-packed leaves, incorporating these greens into your diet can add a nutritional punch and variety to your meals. Exploring the flavors and benefits of both can lead to not only a healthier diet but also a more adventurous culinary journey. So, why not give both a try and see which one becomes your new favorite green?

Rapini 100g

22kcal

Calories source

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

Dandelion 100g

45kcal

Calories source

  • 68% CARBS
  • 20% PROTEIN
  • 12% 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.

Add comment