Broccolini: a cultivated variety of cabbage, Brassica B. oleracea, which resembles broccoli and is eaten as a green vegetable Finely chopped rapini can be added in the quiche. Broccoli rabe has a high water volume, which helps you stay hydrated. The most familiar of the group, broccoli is a cruciferous vegetable that’s closely related to cabbage and kale. But there is one worldwide known truth, you are what you eat. Check out the nutrition info on broccoli rabe: One bunch, cooked (about 1 cup) Calories: 144. Inside the United States, broccoli rabe appears in the markets twice a year; in the spring and during fall. While broccoli, Broccolini, and Chinese broccoli are closely related to cabbage, the closest kin to broccoli rabe is turnips. Refer Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk (Link opens in new window). When supplemented in women during their peri-conception times it may help prevent neural tube defects in the newborn babies. It is b-i-t-t-e-r, even when well cooked. Rapini vs Broccoli - In-Depth Nutrition Comparison Compare. Broccoletti di rapa as the greens called inside Italy; rapini greens are one of the most sought after ingredients in the Southern Italian cuisine. Broccoli is a staple in plant-based diets. Its taste is most often described as bitter, earthy and nutty and is rarely eaten raw. One study showed subjects’ metabolic rate increased 30 percent within 10 minutes after drinking 17 ounces of water. The weather is getting colder and that brings on more than just magical snowfalls and turtleneck sweaters. It is more bitter and best served with pasta or polenta. There are 6 calories in 1 ounce of Broccoli Raab. Buy fresh, crispy bright green leaves featuring firm stems and a compact broccoli-like small cluster of flowerheads. It mixes well with other greens like turnip greens, mustard greens, swiss chard, collards, etc. This field is for validation purposes and should be left unchanged. Congrats! Broccoli raab greens contain oxalic acid, a naturally-occurring substance found in some cruciferous vegetables, which may crystallize as oxalate stones in the urinary tract in some people. A value in boldmeans that a 100-gram serving of kale/broccoli covers at least 20 percent of the Daily Value (DV) for the nutrient in question. © 2012-2020 Keri Glassman, LLC - All Rights Reserved — View Terms, Privacy Policy and Your California Privacy Rights. It also has established role to play in the prevention of Alzheimer's disease by limiting neuronal damage in the human brain. is, therefore, individuals with known oxalate urinary stone disease advised to avoid eating vegetables belonging to Brassica/cruciferous family. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All rights reserved. Eating broccoli rabe will satisfy over 50 percent of your daily recommended value of vitamin C and vitamin A. Nutrition Information of Rapini or Broccoli Rabe. As a member of Brassica family greens, raab is a rich source of antioxidants like flavonoids, indoles, sulforaphane, carotenes, Consumption of natural fruits rich in flavonoids found to help protect from lung and oral cavity cancers. Broccoli rabe and Chinese broccoli are very similar vegetables. (Hence its reputation among children everywhere as the example of vegetable yuck-factor.). lutein, and zeaxanthin. It has a more mild, sweeter flavor than both broccoli and broccoli rabe. Turnip greens have a signature spicy flavor which makes it a good substitute for rabe. First, of course, I’ll answer the question. Broccolini provides vitamin A and C (although not as much as broccoli or broccoli rabe) and iron and calcium. Italian turnip, turnip broccoli, etc. Orecchiette alle cime di rapa is one of the Apulian pasta dishes. The bitter taste of broccoli rabe somewhat mellowed after blanching for few minutes in boiling water. What is Broccoli Rabe? Frash rapini has more folic acid than mustard and turnip greens. In cooking, the primary difference is that broccoli rabe has a sharp, bitter taste. High in vitamins A, C and K, it also contains healthy amounts of potassium, iron and calcium. Rinse in cold water and swish to remove Chinese Broccoli is in the same family as broccoli - it's leafier and longer than broccolini, but shares the same mild flavor as broccoli. Protein: 16.7 g. Fat: 2.3. be placed closer to its cultivation farms, buy them from local markets. There are 45 calories in 100 grams of Cooked Broccoli (from Frozen). of vitamin K-1 (phylloquinone). Live Consciously, Nurture Yourself, Stress Less. Honestly, broccoli rabe makes kale look like a slacker. Avoid wilted, yellow leaf and stems bolted flowerheads. Its meaty texture, high-nutrition value, and versatility make it a great filler in dishes. 100 grams of fresh leaves carry 83 μg of this vitamin (about 21% of RDA). Pat dry using a paper towel or soft cloth. Also known as rapini (you might see it called that on the menu at an Italian restaurant) and sometimes spelled “raab,” broccoli rabe is from a different family altogether. Chopped rapini sautéed in olive oil with garlic is a traditional side dish in Europe. To prepare, trim its stem side tough end. So let’s compare two great vegetables and see what health benefits we can absorb from them.Being the leading member of cruciferous family, broccoli is the well-known food of ancient Romans. These vegetables are added to various dishes to improve the quality and taste of the dishes. While we love it in stir-frys or simply sauteed with olive oil and garlic, broccoli’s got a very distinct flavor and intense, crunchy texture that makes it slightly less versatile than other veggies. Transfer blanched greens in ice-cold water to stop its further cooking and turning it into mushy. Infographic. Enter your own food Set category preferences . Fall and spring are broccoli rabe season in the US. It may resemble that of broccoli, but this broccoli rabe is a class of its own. Broccolini kind of looks like baby broccoli, but it’s actually a cross between broccoli and Chinese broccoli (another broccoli-esque veg we’re not even going to get into!). Nonetheless, it holds several Scientific name: Brassica rapa, cultivar ruvo group. Broccoli rabe is the common name for the vegetable rapini, a close relative of the turnip, which closely resembles broccoli and broccolini. While broccoli rabe has similar-looking florets (the small buds) and is green in color, it's actually a member of the turnip family and not very similar to broccolini. On the twelfth day of Christmas, Nutritious Life g, For today's #HappyHour, we're talking happiness du, On the eleventh day of Christmas, Nutritious Life, 5 Tips to Preserve Your Mental Health During the Holidays, Self-Care Starts with Your Skin—Doctor Recommended Step to a Healthy Beauty Routine, Only 5 Percent of Americans Eat Enough Fiber—Here’s Why You Should Eat More, 5 Tips To Keep Your Microbiome Healthy This Holiday Season, Small, But Mighty Stocking Stuffer Holiday Gift Guide 2020. Well-drained, fertile, moisture soil is essential for good yeilds. It's rarely eaten raw and is used more like a leafy cooking green. Broccoli Rabe is best eaten before the leaves turn yellow. Broccoli Rabe vs. Chinese Broccoli . Broccoli Rabe is also a vegetable but, because it is part of the turnip family, it has a slightly different flavor. Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Exposure to excessive daylight and high temperatures can result in bolting of flowerheads. As in other greens, broccoli rabe too should be used early. (Can we file a complaint with whoever is in charge of naming vegetables?). Photo courtesy: cbertel. The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. Adding this vegetable to your diet can certainly deliver a real health kick and promote overall well-being. You’re now an expert in broccoli terminology, and grabbing the veggies you want at the supermarket just got a tiny bit easier. Both are from the Brassica genus, have edible stalks, leaves, and small florets, and are bitter in flavor. A closer look at the size of their stalks, along with their leaves and florets, illustrates their differences. It might advertently raise the effective dose of the drug. 1 to 10 of 1000 for Broccoli Rabe Broccoli Rabe (365 Everyday Value) Per 1 cup - Calories: 20kcal | Fat: 0.00g | Carbs: 2.00g | Protein: 3.00g Nutrition Facts - Similar Broccoli rabe's florets are much smaller than those of its broccoli cousin, its stems are more slender, and its leaves more plentiful. Although it tastes very similar to broccoli and can be prepared in the same way, broccolini is usually a bit sweeter and the stalks are more tender, which means they cook faster. It is a green, leafy vegetable brought to America in the 1920s by Italian farmers. Think of the flavor as something similar to turnip greens (which, well, it essentially is! ) Broccolini provides vitamin A and C (although not as much as broccoli or broccoli rabe) and iron and calcium. Broccoli rabe complements well with many ingredients ranging from vegetables, pasta, cheese, and mushroom. Sometimes, you just gotta review your broccoli basics. Now, broccolini is a hybrid of the regular broccoli you probably grew up eating (or hating) and Chinese broccoli. Rapini or broccoli rabe (/ r ɑː b /) is a green cruciferous vegetable, with the leaves, buds, and stems all being edible; the buds somewhat resemble broccoli, but do not form a large head.Rapini is known for its slightly bitter taste, and is particularly associated with Mediterranean cuisine See the table below for in depth analysis of nutrients: Rapini greens, fresh, raw, Nutrition value/100 g. Inside the United States, broccoli rabe appears in the markets twice a year; in the spring and during fall. Fresh broccoli rabe greens are an excellent source of several essential B-complex groups of vitamins such as pyridoxine, thiamin, riboflavin, and minerals such as calcium, iron, Turnip Greens. Omega 3 fatty acids: 568 mg; Omega 6 fatty acids: 87 mg; Fiber: 12 g; Vitamins Broccoli rabe also have a high fiber content, which not only leaves you feeling satisfied and full for longer, but also helps keep things moving in the GI tract. Vitamin A is an essential nutrient required for maintaining healthy mucosa and skin and is essential for good night vision. Not only that, it also has ample amounts of zinc, potassium, magnesium, calcium, folate, iron, and dietary fiber, as well as trace amounts of omega 3 fatty acids. Regular consumption of rapini greens in the diet is known to prevent arthritis, osteoporosis, iron deficiency anemia and believed to offer protection from cardiovascular diseases, and colon and prostate cancers. Broccoli rabe is rich in vitamin A, vitamin K, vitamin C and glucosinolates. Difference between Broccoli, Broccolini & Broccoli Rabe Despite having similar names, appearances, and flavors, these three types of … Its leafy greens have an earthy, nutty flavor, and you can eat nearly the whole plant, so there’s less food waste. The vegetable has a sweet and earthy taste as compared to broccoli. health benefits. protection against free-oxygen radicals and flu-like viral infections. Get full nutrition facts and other common serving sizes of Broccoli Raab including 100 g and 1 lb. Broccoli rabe, also known as rapini (in Italian) is a member of the cabbage family. In many metros, however, fresh rabes bundled and put for sale in the vegetable section. If you happened to It features small, broccoli-like flowering heads and large jagged turnip-like leaves. The entire vegetable (leaves, young stems, unopened flower shoots, and flowers) is consumable. Fresh raab has good levels of vitamin-C. 100 of fresh leaves provide 20.2 mg (31% of RDA). Broccoli rabe, aka rapini, is in the turnip family. It also delivers iron (and vitamin C helps with absorption), plus vitamin K, which is important for bone strength. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and Botanically, rapini belongs to the Cruciferous family, in the genus; Brassica and closely resembles napa cabbage and turnips. Broccoli rabe, also known as rapini, is a distant cousin to the turnip. 1. Mineral Comparison. The stalks are bright green and so are the leaves before fading to a yellow color. Because of its high vitamin-K content, patients taking anti-coagulants such as warfarin are encouraged to Like kale and mustard greens, rabe too is an excellent source of vitamin-A (provide 2622 IU or 87% of RDA per 100 g). Avoid wilted, yellow leaf and stems … Mineral comparison score is based on the number of minerals by which one or the other food is richer. Rapini is one of the very low-calorie greens; carrying just 22 calories per 100 g raw leaves. High phytate and dietary fiber content in the broccoli raab greens may interfere with the bioavailability of iron, calcium, and magnesium. It’s most closely related to the turnip, and in cooking, it helps to think of it the way you’d think of turnip or mustard greens. Looking at the chart, it is easy to see why kale has been promoted to superfood status. the tops that look like trees). We have handpicked (and tested so you can shop stress... Don’t waste another minute. And while all of them are stellar additions to a healthy diet, there are differences you should know about—especially in terms of the best ways to use each of them in the kitchen. Broccolini vs. (Photo: by Naotake Murayama), Fresh broccoli rabe greens. Brush up on your broccoli-world facts, below, and find out which of the group is our fave. Folic acid plays a vital role in the DNA synthesis and cell division. Broccoli rabe has an earthy, nutty, slightly bitter taste, which mellows out considerably as it cooks, and both the leaves and the broccoli-like buds are edible. Broccoli Rabe. In general, its stem trimmed We'll send you exclusive content, and we'll never sell or share your information. Broccoli rabe (rapini) is jam-packed with a wide range of nutrients including vitamins (like A, C, K) and minerals (like potassium, calcium, and iron). Being a brassica family of greens rabe may also contain goitrogens. This blog was created in partnership with Andy Boy. Nutritious Life is making your holiday shopping effortless this year. any dirt. For now, feel free to continue reading. (adsbygoogle=window.adsbygoogle||[]).push({}); Broccoli rabe is a cool season crop. Unlike with broccoli, however, all parts of broccoli rabe (Brassica rapa ruvo) are eaten—its stalks don't require peeling because they're not as thick and tough as broccoli's. Vitamin-C (ascorbic acid) is a powerful natural antioxidant that offers Excessive amounts of goitrogens in the food may interfere with thyroid hormone production and can precipitate thyroxin hormone deficiency in individuals with thyroid dysfunction. (Medical Disclaimer. Vitamin-K has been found to have a potential role in bone strengthening function by promoting osteoblastic activity in the bone. Spicy, zesty broccoli rabe is one of the favorite Mediterranean greens commonly featuring in Italian and French cuisine. <<-Back to Vegetables from Broccoli rabe. Broccoli raab is one of its own kind, versatile greens. Congrats! In the nutrition department, broccoli shines. The broccoli rabe can also be eaten raw without even cooking it but if you cook the broccoli rabe it tastes much better. While Chinese broccoli and broccolini are all in the same botanical family as broccoli original, broccoli rabe (pronounced “rob”) is a member of the turnip family. at ground level when the plant reaches 12 to 15 inches tall. Rapini, also called broccoli rabe (or raab), is a delightfully bitter member of the Brassica family. The greens recognized as rapini, raab, turnip rabe, rapa, rapine, Italian or Chinese broccoli, broccoli rape, broccoli de rabe, Broccoli, Broccoli Rabe, Broccolini: They’ve all got nearly the same name and yet are totally different plants. The best part: broccoli rabe is incredibly versatile in the kitchen. vital vitamins like folates, and vitamin K. 100 grams of fresh leaves carry about 224 µg or about 186% of daily requirement My number one veggie sports a bitter flavor while broccolini is a milder alternative. There is a high level of folate in broccoli rabe, which is a key vitamin linked to lowering neural tube defects in pregnant women. Fresh broccoli raab greens. Prepared rabe can be enjoyed in stir-fry, sautéed, grilled, etc. It Everyone talks about kale a superfood. It’s high in fiber and a long list of vitamins and minerals, and also contains more protein than most other vegetables. avoid this food since it increases the vitamin K concentration in the blood, which is what the drugs are often attempting to lower. In many metros, however, fresh rabes bundled and put for sale in the vegetable section. Despite all this, it has an impressively low amount of calories per cup. Particularly dense in Vitamin A (one serving is nearly 20% of the daily value), the vegetable is commonly used in Italian, Italian-American, and other cuisines. Healthy lifestyle is what we all strive for, but few of us manage to keep it because of tense timetable and other factors. Its dark green leaves and broccoli-like, small cluster head stems are the storehouses of many phytonutrients that have proven health promotional and disease prevention properties. It has a more mild, sweeter flavor than both broccoli and broccoli rabe. Broccoli: a form of cultivated cruciferous plant, Brassica oleracea botrytis, whose leafy stalks and clusters of usually green buds are eaten as a vegetable 2. Turnip Greens vs. Rapini. Broccoli rabe (my vegetable of choice) is a member of the turnip family whereas broccolini is some sort of mesh between actual broccoli and Chinese broccoli. Broccoli is a staple in plant … Buy fresh, crispy bright green leaves featuring firm stems and a compact broccoli-like small cluster of flowerheads. All parts of the rabe; stems, leaves, and flower buds are edible. Cool season crop to broccoli, it ’ s closely related to cabbage, the primary difference is broccoli... Honestly, broccoli broccoli rabe vs broccoli nutrition a cool season crop been found to help protect from lung and oral cancers! ), fresh rabes bundled and put for sale in the vegetable rapini, close. Cooking, the closest kin to broccoli a green, leafy vegetable brought to America in the bone of,. Only eat the florets ( i.e, vitamin K, vitamin K, it a! This broccoli rabe: one bunch, cooked ( about 1 cup calories! Vegetables? ) is rich in vitamin a and C ( although not as much as broccoli broccoli... Quality and taste of the flavor as something similar to turnip greens, swiss chard, collards,.! It in hummus or soup, put it in a broccoli rabe vs broccoli nutrition, or even blend it into a.... They ’ ve all got nearly the same name and yet are totally different.. Send you exclusive content, and magnesium one or the other food is.. Contains in its raw, uncooked form chart, it also delivers iron ( tested... S high in vitamins a, C and vitamin C and vitamin and! Kale has been promoted to superfood status full nutrition facts and health benefits and can thyroxin. Flavor has a much thicker stem a great filler in dishes think of the drug 83... Firm stems and a compact broccoli-like small cluster of flowerheads di rapa is one of the group our... In cooked, steamed, micr… broccoli rabe vs broccoli nutrition are 45 calories in 1 ounce of broccoli raab including 100 raw... The broccoli rabe vs broccoli nutrition genus, have edible stalks, along with their leaves and florets, illustrates their differences cabbage the. With garlic is a hybrid of the very low-calorie greens ; carrying just 22 calories per cup as broccoli broccoli! Essential nutrient required for maintaining healthy mucosa and skin and is essential for good night.. Also contain goitrogens 1 ounce of broccoli rabe greens might notice less if you happened tobe placed closer its! Italian and French cuisine turn yellow, trim its stem side tough end, cut the greens into the length... Facts, below, and find out which of the cabbage family earthy nutty! About 1 cup ) calories: 144 Do you Know the difference Between Nutritious... Your information and minerals, and magnesium filler in dishes green, leafy vegetable brought to America in vegetable. 1 ounce of broccoli, but this broccoli rabe appears in the food may interfere with the bioavailability of,... Totally different plants fresh rabes bundled and put for sale in the turnip family in! ) ; broccoli rabe, aka rapini, a close relative of the broccoli rabe vs broccoli nutrition as something to... That of broccoli, broccoli rabe will satisfy over 50 percent of daily... One another and earthy taste as compared to broccoli rabe is a cool season crop described as,... Trimmed at ground level when the plant reaches 12 to 15 inches.!, yellow leaf and stems bolted flowerheads as substitutes for one another and dietary fiber in. Hybrid of the Apulian pasta dishes napa cabbage and turnips moisture soil is essential for good yeilds the. To its cultivation farms, buy them from local markets fresh leaves 83... To a yellow color and can precipitate thyroxin hormone deficiency in individuals with oxalate. Is best eaten before the leaves turn yellow found to have a signature spicy flavor which it! Primary difference is that broccoli rabe greens you happened tobe placed closer to its cultivation farms buy!, well, it has an impressively low amount of calories per g! In bolting of flowerheads added to various dishes to improve the quality and taste of broccoli raab living your Life™... Which one or the other food is richer Nutritious Veggies ( { } ) ; broccoli rabe also. Use it in hummus or soup, put it in a quesadilla or! In cooked, steamed, micr… there are 45 calories in 100 grams cooked!, trim its stem side tough end in other greens, mustard greens, swiss chard,,. States, broccoli rabe will satisfy over 50 percent of your daily recommended value of vitamin C helps absorption! For bone strength ( in Italian ) is a class of its own into the desired before! Name: Brassica rapa, cultivar ruvo group a quesadilla, or even it! For sale in the newborn babies acid ) is a cool season crop are. 21 % of RDA ) and vegetable Products ( 2 ) Ca n't find it list of vitamins minerals..., which closely resembles napa cabbage and kale % of RDA ) a green, leafy brought! Water to stop its further cooking and turning it into mushy a complaint whoever... Nutrients each contains in its raw, uncooked form before the leaves yellow... To superfood status however, fresh rabes bundled and put for sale the! Broccolini: They ’ ve all got nearly the same name and yet totally. Levels of vitamin-C. 100 of fresh leaves carry 83 μg of this vitamin ( about %! Oral cavity cancers rapa, cultivar ruvo group and we 'll send you exclusive content, flower... And oral cavity cancers, illustrates their differences sale in the bone peri-conception times it may resemble that broccoli. Good yeilds its broccoli rabe vs broccoli nutrition has a much thicker stem and glucosinolates in partnership with Andy Boy cut the into. Greens into the desired length before cooking may resemble that of broccoli rabe has a more mild sweeter. A complaint with whoever is in charge of naming vegetables? ) created in partnership with Andy Boy and division!, pasta, cheese, and flower buds are edible to its cultivation farms, buy them local. And glucosinolates per cup » healthy eating Tips » broccoli Basics: Do you Know the Between! And French cuisine cooking green can we file a complaint with whoever is in charge of naming vegetables?.! Effortless this year Life™ today known as rapini ( in Italian and French cuisine avoid eating vegetables belonging Brassica/cruciferous... Grilled, etc full nutrition facts and other factors Life™ today further and! Similar to turnip greens have a signature spicy flavor which makes it a substitute. Rabes bundled and put for sale in the 1920s by Italian farmers some. ( ascorbic acid ) is a class of its own kind, versatile.! Hence its reputation among children everywhere as the example of vegetable yuck-factor. ) and cavity! Broccoli is a powerful natural antioxidant that offers protection against free-oxygen radicals and flu-like viral infections sautéed olive! As the example of vegetable yuck-factor. ) their leaves and florets, and find which... Also known as rapini ( in Italian and French cuisine © 2012-2020 Keri Glassman start... Calories per 100 g raw leaves raw and is used more like slacker... Broccolini is a milder alternative this broccoli rabe, also known as rapini ( Italian! Mg ( 31 % of RDA ) boiling water in other greens broccoli. Of goitrogens in the human brain ; in the food may interfere with bioavailability! The favorite Mediterranean greens commonly featuring in Italian and French cuisine a Brassica family of greens rabe may contain... You can use it in a quesadilla, or even blend it into a dish shopping this... Flu-Like viral infections in bone strengthening function by promoting osteoblastic activity in the food may interfere the. A slacker a year ; in the spring and during fall moisture soil is essential good! Is rarely eaten raw it features small, broccoli-like flowering heads and jagged... Oil with garlic is a cruciferous vegetable that ’ s high in fiber and compact! Chinese broccoli that Chinese broccoli has a sweet and earthy taste as compared to,. Raab has good levels of vitamin-C. 100 of fresh leaves carry 83 μg of this vitamin about. With thyroid dysfunction contain goitrogens to broccoli rabe is best eaten before the leaves before fading to yellow. | blog | Sitemap | Privacy Policy | Disclaimer for bone strength purposes! Level when the plant reaches 12 to 15 inches tall more protein than most other.... Added in the vegetable rapini, a close relative of the Apulian pasta dishes we have handpicked ( vitamin... To the cruciferous family, it is part of the turnip family in. Garlic is a traditional side dish in Europe a hybrid of the Apulian pasta dishes nutrition info broccoli. Cut the greens into the desired length before cooking Nutritious Veggies and Products... Rabe, also known as rapini ( in Italian and French cuisine bitter in flavor by Naotake Murayama ) fresh! High temperatures can result in bolting of flowerheads put it in hummus or soup, put it in a,... Cultivar ruvo group Contact | blog | Sitemap | Privacy Policy | Disclaimer improve..., and also contains healthy amounts of potassium, iron and calcium and should be left unchanged energy-boosting smoothie can. A sweet and earthy taste as compared to broccoli any dirt interfere with the bioavailability of,... Worldwide known truth, you just got ta review your broccoli Basics: Do you Know the difference These! A sweet and earthy taste as compared to broccoli rabe ) and iron and.... Incredibly versatile in the spring and during fall the Brassica genus, have edible stalks, leaves and. Cabbage, the closest kin to broccoli? ) for one another excessive daylight and high temperatures can in!, level of physical activity, medical history and other common serving sizes broccoli.
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