Rapini vs Dandelion: Calories & Nutrition Showdown


Rapini vs Dandelion
Nutrition Facts
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Rapini vs Dandelion 100g Compare
per 100g | Rapini | Dandelion |
---|---|---|
Calories | 22 | 45 |
Carbohydrates | 2.85 g | 9.2 g |
Fat | 0.49 g | 0.7 g |
Dietary fiber | 2.7 g | 3.5 g |
Protein | 3.17 g | 2.7 g |
Calcium | 108 mg | 187 mg |
Iron | 2.14 mg | 3.1 mg |
Magnessium | 22 mg | 36 mg |
Potassium | 196 mg | 397 mg |
Sodium | 33 mg | 76 mg |
Zink | 0.77 mg | 0.41 mg |
Vitaminium A | 2622 µg | 10161 µg |
Vitaminium B1 (Thiamine) | 0.162 mg | 0.19 mg |
Vitaminium B2 (riboflavin) | 0.129 mg | 0.26 mg |
Vitaminium B3 (Niacin) | 1.221 mg | 0.806 mg |
Vitaminium B5 | 0.21 mg | 0.084 mg |
Vitaminium B6 | 0.171 mg | 0.251 mg |
Vitaminium B9 (Folic acid) | 83 mg | 27 mg |
Vitaminium C | 20.2 mg | 35 mg |
Vitaminium E | 1.62 mg | 3.44 mg |
Vitaminium K | 224 µg | 778.4 µg |
Beta karoten | 1573 mg | 5854 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
22kcalCalories source
- 40% CARBS.
- 45% PROTEIN
- 15% FAT
Dandelion 100g
45kcalCalories source
- 68% CARBS
- 20% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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