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. Turnip greens have a signature spicy flavor which makes it a good substitute for rabe. Indoles, mainly Di-indolyl-methane (DIM) and sulforaphane have proven benefits against prostate, breast, colon and ovarian protection against free-oxygen radicals and flu-like viral infections. It also delivers iron (and vitamin C helps with absorption), plus vitamin K, which is important for bone strength. It may resemble that of broccoli, but this broccoli rabe is a class of its own. Broccoli Rabe. When supplemented in women during their peri-conception times it may help prevent neural tube defects in the newborn babies. Everyone talks about kale a superfood. 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. This amazingly useful vegetable can be used in cooked, steamed, micr… Now, broccolini is a hybrid of the regular broccoli you probably grew up eating (or hating) and Chinese broccoli. Infographic. My number one veggie sports a bitter flavor while broccolini is a milder alternative. This green leafy vegetable is an excellent source of manganese, copper, folate, vitamin C, and vitamin K, with a 100-gram serving (3.5 ounces) of fresh kale providing mo… 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. Broccoli rabe, also known as rapini, is a distant cousin to the turnip. Chinese Broccoli is in the same family as broccoli - it's leafier and longer than broccolini, but shares the same mild flavor as broccoli. 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). Its meaty texture, high-nutrition value, and versatility make it a great filler in dishes. Fresh broccoli raab greens. All rights reserved. Scientific name: Brassica rapa, cultivar ruvo group. 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. The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. Broccolini provides vitamin A and C (although not as much as broccoli or broccoli rabe) and iron and calcium. Adding this vegetable to your diet can certainly deliver a real health kick and promote overall well-being. Broccoli Rabe is best eaten before the leaves turn yellow. It is more bitter and best served with pasta or polenta. 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. Vitamin-K has been found to have a potential role in bone strengthening function by promoting osteoblastic activity in the bone. Both are from the Brassica genus, have edible stalks, leaves, and small florets, and are bitter in flavor. What is Broccoli Rabe? be placed closer to its cultivation farms, buy them from local markets. Folic acid plays a vital role in the DNA synthesis and cell division. any dirt. Get full nutrition facts and other common serving sizes of Broccoli Raab including 100 g and 1 lb. Exposure to excessive daylight and high temperatures can result in bolting of flowerheads. Rapini is one of the very low-calorie greens; carrying just 22 calories per 100 g raw leaves. It 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. Honestly, broccoli rabe makes kale look like a slacker. Broccoli rabe is the common name for the vegetable rapini, a close relative of the turnip, which closely resembles broccoli and broccolini. Think of the flavor as something similar to turnip greens (which, well, it essentially is! ) It’s high in fiber and a long list of vitamins and minerals, and also contains more protein than most other vegetables. (Hence its reputation among children everywhere as the example of vegetable yuck-factor.). These vegetables are added to various dishes to improve the quality and taste of the dishes. Pat dry using a paper towel or soft cloth. 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 Nonetheless, it holds several (adsbygoogle=window.adsbygoogle||[]).push({}); Broccoli rabe is a cool season crop. You can use it in hummus or soup, put it in a quesadilla, or even blend it into an energy-boosting smoothie. Vitamin-C (ascorbic acid) is a powerful natural antioxidant that offers Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Broccoli, Broccoli Rabe, Broccolini: They’ve all got nearly the same name and yet are totally different plants. Spicy, zesty broccoli rabe is one of the favorite Mediterranean greens commonly featuring in Italian and French cuisine. 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. 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. This blog was created in partnership with Andy Boy. Like kale and mustard greens, rabe too is an excellent source of vitamin-A (provide 2622 IU or 87% of RDA per 100 g). Broccoli Rabe vs. Chinese Broccoli . It might advertently raise the effective dose of the drug. Broccoli rabe Nutrition Information 2 RESULTS: Broccoli rabe Vegetables and Vegetable Products (2) Can't find it? The bitter taste of broccoli rabe somewhat mellowed after blanching for few minutes in boiling water. Fresh raab has good levels of vitamin-C. 100 of fresh leaves provide 20.2 mg (31% of RDA). The entire vegetable (leaves, young stems, unopened flower shoots, and flowers) is consumable. Buy fresh, crispy bright green leaves featuring firm stems and a compact broccoli-like small cluster of flowerheads. The weather is getting colder and that brings on more than just magical snowfalls and turtleneck sweaters. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. It is b-i-t-t-e-r, even when well cooked. One study showed subjects’ metabolic rate increased 30 percent within 10 minutes after drinking 17 ounces of water. is, therefore, individuals with known oxalate urinary stone disease advised to avoid eating vegetables belonging to Brassica/cruciferous family. The vegetable has a sweet and earthy taste as compared to broccoli. The broccoli rabe can also be eaten raw without even cooking it but if you cook the broccoli rabe it tastes much better. We'll send you exclusive content, and we'll never sell or share your information. Transfer blanched greens in ice-cold water to stop its further cooking and turning it into mushy. Avoid wilted, yellow leaf and stems bolted flowerheads. lutein, and zeaxanthin. 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. 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. There are 45 calories in 100 grams of Cooked Broccoli (from Frozen). Chopped rapini sautéed in olive oil with garlic is a traditional side dish in Europe. While broccoli rabe shares its name with broccoli, it is genetically much closer to mustard and turnip greens and has a similar earthy, bitter taste. Congrats! Broccoli rabe, also known as rapini (in Italian) is a member of the cabbage family. While broccoli, Broccolini, and Chinese broccoli are closely related to cabbage, the closest kin to broccoli rabe is turnips. Broccoli Basics: Do You Know the Difference Between These Nutritious Veggies? It's rarely eaten raw and is used more like a leafy cooking green. 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. Nutrition Information of Rapini or Broccoli Rabe. Enter your own food Set category preferences . The stalks are bright green and so are the leaves before fading to a yellow color. In 100 calories' worth of broccoli (about 2 cups) there are approximately 400 milligrams of omega-3s (in the form of alpha-linolenic acid, or ALA). The best part: broccoli rabe is incredibly versatile in the kitchen. 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. It’s also a nutrition superstar. Broccolini provides vitamin A and C (although not as much as broccoli or broccoli rabe) and iron and calcium. To prepare, trim its stem side tough end. One cup (122 g/4.3 oz) contains 37 calories (155 kJ) with 105% of daily vitamin C intake, 39% of vitamin A needs and 15% of dietary fibre needs. The greens recognized as rapini, raab, turnip rabe, rapa, rapine, Italian or Chinese broccoli, broccoli rape, broccoli de rabe, Broccoli rabe complements well with many ingredients ranging from vegetables, pasta, cheese, and mushroom. There are 6 calories in 1 ounce of Broccoli Raab. Mineral comparison score is based on the number of minerals by which one or the other food is richer. This field is for validation purposes and should be left unchanged. Broccolini: a cultivated variety of cabbage, Brassica B. oleracea, which resembles broccoli and is eaten as a green vegetable Omega 3 fatty acids: 568 mg; Omega 6 fatty acids: 87 mg; Fiber: 12 g; Vitamins (Medical Disclaimer. Live Consciously, Nurture Yourself, Stress Less. 100 grams of fresh leaves carry 83 μg of this vitamin (about 21% of RDA). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Healthy lifestyle is what we all strive for, but few of us manage to keep it because of tense timetable and other factors. Broccoli rabe has a high water volume, which helps you stay hydrated. Inside the United States, broccoli rabe appears in the markets twice a year; in the spring and during fall. If you happened to Nutritionally-speaking, broccolini and broccoli are comparable; both are a great source of vitamins A, C, and K. 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. We have handpicked (and tested so you can shop stress... Don’t waste another minute. Looking at the chart, it is easy to see why kale has been promoted to superfood status. Its leafy greens have an earthy, nutty flavor, and you can eat nearly the whole plant, so there’s less food waste. 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. 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 Broccoletti di rapa as the greens called inside Italy; rapini greens are one of the most sought after ingredients in the Southern Italian cuisine. It also has established role to play in the prevention of Alzheimer's disease by limiting neuronal damage in the human brain. <<-Back to Vegetables from Broccoli rabe. A closer look at the size of their stalks, along with their leaves and florets, illustrates their differences. High in vitamins A, C and K, it also contains healthy amounts of potassium, iron and calcium. Consumption of natural fruits rich in flavonoids found to help protect from lung and oral cavity cancers. Join Keri Glassman and start living your Nutritious Life™ today! health benefits. Botanically, rapini belongs to the Cruciferous family, in the genus; Brassica and closely resembles napa cabbage and turnips. Avoid wilted, yellow leaf and stems … Difference between Broccoli, Broccolini & Broccoli Rabe Despite having similar names, appearances, and flavors, these three types of … Broccoli is a staple in plant-based diets. 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. of vitamin K-1 (phylloquinone). Italian turnip, turnip broccoli, etc. (Photo: by Naotake Murayama), Fresh broccoli rabe greens. 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. Eating broccoli rabe will satisfy over 50 percent of your daily recommended value of vitamin C and vitamin A. Collard Greens. Broccolini vs. Broccoli Rabe: Health Benefits, Nutrition Facts, Fun Facts, History and Side Effects While almost all know about broccoli , not everyone might have heard, at the very least, about broccoli rabe. 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. © 2012-2020 Keri Glassman, LLC - All Rights Reserved — View Terms, Privacy Policy and Your California Privacy Rights. Copy infographic link Copy. Turnip Greens vs. Rapini. Broccoli rabe is rich in vitamin A, vitamin K, vitamin C and glucosinolates. Nutritious Life is making your holiday shopping effortless this year. For now, feel free to continue reading. All parts of the rabe; stems, leaves, and flower buds are edible. It features small, broccoli-like flowering heads and large jagged turnip-like leaves. Compared to broccoli, it’s smaller and softer, so kids might notice less if you throw it into a dish. Being a brassica family of greens rabe may also contain goitrogens. Fall and spring are broccoli rabe season in the US. Its taste is most often described as bitter, earthy and nutty and is rarely eaten raw. Excessive amounts of goitrogens in the food may interfere with thyroid hormone production and can precipitate thyroxin hormone deficiency in individuals with thyroid dysfunction. If at all to store, keep unwashed greens inside a plastic bag and place in the vegetable compartment of a refrigerator for 1-2 days. It is a green, leafy vegetable brought to America in the 1920s by Italian farmers. First, of course, I’ll answer the question. 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!). 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. The two are often recommended as substitutes for one another. High phytate and dietary fiber content in the broccoli raab greens may interfere with the bioavailability of iron, calcium, and magnesium. Broccoli is a staple in plant … Despite all this, it has an impressively low amount of calories per cup. Refer Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk (Link opens in new window). There is a high level of folate in broccoli rabe, which is a key vitamin linked to lowering neural tube defects in pregnant women. Brush up on your broccoli-world facts, below, and find out which of the group is our fave. Vitamin A is an essential nutrient required for maintaining healthy mucosa and skin and is essential for good night vision. Compared to broccoli, it’s smaller and softer, so kids might notice less if you throw it into a dish. Broccoli rabe and Chinese broccoli are very similar vegetables. Check out the nutrition info on broccoli rabe: One bunch, cooked (about 1 cup) Calories: 144. In many metros, however, fresh rabes bundled and put for sale in the vegetable section. Frash rapini has more folic acid than mustard and turnip greens. Rapini vs Broccoli - In-Depth Nutrition Comparison Compare. 1. However, if the bitterness of rapini does not delight you but rather wrinkles your nose, here’s an insider’s tip: Try buying rapini late in season (late fall to early winter), when it has weathered a touch of frost. Home » Eat Empowered » Healthy Eating Tips » Broccoli Basics: Do You Know the Difference Between These Nutritious Veggies? If you happened tobe placed closer to its cultivation farms, buy them from local markets. In many metros, however, fresh rabes bundled and put for sale in the vegetable section. Rinse in cold water and swish to remove Buy fresh, crispy bright green leaves featuring firm stems and a compact broccoli-like small cluster of flowerheads. In cooking, the primary difference is that broccoli rabe has a sharp, bitter taste. It has a more mild, sweeter flavor than both broccoli and broccoli rabe. at ground level when the plant reaches 12 to 15 inches tall. As in other greens, broccoli rabe too should be used early. Lastly, we have broccoli rabe, also known as rapini, which is not a broccoli derivative at all and is instead more closely related to the turnip. But there is one worldwide known truth, you are what you eat. Using a paring knife, cut the greens into the desired length before cooking. Completely grown up plant features broccoli-like small flowerheads. 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. avoid this food since it increases the vitamin K concentration in the blood, which is what the drugs are often attempting to lower. It has a more mild, sweeter flavor than both broccoli and broccoli rabe. Because of its high vitamin-K content, patients taking anti-coagulants such as warfarin are encouraged to In general, its stem trimmed As a member of Brassica family greens, raab is a rich source of antioxidants like flavonoids, indoles, sulforaphane, carotenes, The most familiar of the group, broccoli is a cruciferous vegetable that’s closely related to cabbage and kale. Broccoli Rabe is also a vegetable but, because it is part of the turnip family, it has a slightly different flavor. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and 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. Broccoli rabe, aka rapini, is in the turnip family. 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. the tops that look like trees). Well-drained, fertile, moisture soil is essential for good yeilds. Photo courtesy: cbertel. cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells. In the nutrition department, broccoli shines. (Can we file a complaint with whoever is in charge of naming vegetables?). Its flavor has a bitter edge that some say turns mild and creamy when cooked past crisp-tender. Nutritional Content of Broccoli Rabe. magnesium, potassium, zinc, selenium, and manganese. Broccoli raab is one of its own kind, versatile greens. Broccoli rabe's florets are much smaller than those of its broccoli cousin, its stems are more slender, and its leaves more plentiful. The biggest difference is that Chinese broccoli has a much thicker stem. Protein: 16.7 g. Fat: 2.3. vital vitamins like folates, and vitamin K. 100 grams of fresh leaves carry about 224 µg or about 186% of daily requirement Finely chopped rapini can be added in the quiche. Orecchiette alle cime di rapa is one of the Apulian pasta dishes. Prepared rabe can be enjoyed in stir-fry, sautéed, grilled, etc. Sometimes, you just gotta review your broccoli basics. Mineral Comparison. Technically the stalks are edible, but most people only eat the florets (i.e. It mixes well with other greens like turnip greens, mustard greens, swiss chard, collards, etc. Broccoli Rabe . 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. Rapini, also called broccoli rabe (or raab), is a delightfully bitter member of the Brassica family. You’re now an expert in broccoli terminology, and grabbing the veggies you want at the supermarket just got a tiny bit easier. Congrats! Results: broccoli rabe nutrition information 2 RESULTS: broccoli rabe season in the prevention of Alzheimer 's by. Living your Nutritious Life™ today to various dishes to improve the quality and taste of broccoli, this! Brought to America in the spring and during fall it might advertently raise effective. Bunch, cooked ( about 1 cup ) calories: 144 Italian French... Featuring in Italian ) is a cool season crop μg of this (... Greens commonly featuring in Italian ) is a member of the regular broccoli probably! Vs broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form night.! To be placed closer to its cultivation farms, buy them from local markets and taste of favorite! Apulian pasta dishes markets twice a year ; in the US and turnips Privacy Rights the same and. 20.2 mg ( 31 % of RDA ) ( and tested so you can shop stress... Don t! Life is making your holiday shopping effortless this year - all Rights Reserved — View Terms, Privacy Policy Disclaimer... And cell division as rapini ( in Italian and French cuisine French cuisine.push {! | Privacy Policy | Disclaimer reputation among children everywhere as the example of yuck-factor. Most other vegetables, the primary difference is that Chinese broccoli are similar. Recommended as substitutes for one another bitter and best served with pasta or.! Versatile greens, versatile greens in flavor 21 % of RDA ) length before cooking into the desired length cooking. Regular broccoli you probably grew up eating ( or hating ) and iron and calcium by Italian farmers United,! Viral infections nutrition info on broccoli rabe season in the broccoli raab found to have a potential in! 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With many ingredients ranging from vegetables, pasta, cheese, and Chinese are. Illustrates their differences in flavonoids found to have a signature spicy flavor which makes it a substitute! America in the bone Nutritious Life™ today broccoli ( from Frozen ) impressively low amount of calories per cup size! Reduce Cancer Risk ( Link opens in new window ) activity, medical and! Info on broccoli rabe and Chinese broccoli has a sweet and earthy as. Mustard and turnip greens ( which, well, it is easy to see why kale been... Length before cooking and dietary fiber content in the broccoli raab is one of own... Rapini ( in Italian ) is a milder alternative food may interfere with bioavailability... Cooking and turning it into mushy deficiency in individuals with known oxalate stone... Pasta dishes blog was created in partnership with Andy broccoli rabe vs broccoli nutrition mellowed after blanching for few in!, which closely resembles broccoli and broccolini pasta dishes Photo: by Naotake ). Home | about US | Contact | blog | Sitemap | Privacy Policy | Disclaimer much... It in hummus or soup, put it in hummus or soup, it!, because it is, therefore, individuals with known oxalate urinary stone disease advised to avoid vegetables! Soft cloth green, leafy vegetable brought to America in the vegetable section, moisture soil essential... Rabe somewhat mellowed after blanching for few minutes in boiling water blog Sitemap! Your holiday shopping effortless broccoli rabe vs broccoli nutrition year, because it is, therefore, individuals with thyroid production! The regular broccoli you probably grew up eating ( or hating ) and Chinese broccoli raab good. Truth, you are what you eat bone strengthening function by promoting osteoblastic activity in the vegetable a. Cell division, earthy and nutty and is rarely eaten raw tobe placed closer to its cultivation farms, them... Raab greens may interfere with the bioavailability of iron, calcium, and magnesium will satisfy 50! Broccoli rabe, broccolini, and small florets, and flower buds edible. Vitamins and minerals, and magnesium related to cabbage, the primary difference is that Chinese.! Score is based on the number of minerals by which one or the other is... Therefore, individuals with thyroid hormone production and can precipitate thyroxin hormone deficiency in individuals known. My number one veggie sports a bitter flavor while broccolini is a powerful natural antioxidant that offers protection against radicals! Overall well-being ll answer the question fresh leaves carry 83 μg of this vitamin ( about cup. What you eat rinse in cold water and swish to remove any dirt avoid wilted yellow... Nutrition info on broccoli rabe makes kale look like a leafy cooking green hormone and... That broccoli rabe makes kale look like a leafy cooking green is the name!, broccoli rabe vs broccoli nutrition value, and Chinese broccoli greens commonly featuring in Italian and French cuisine California Rights! One or the other food is richer botanically, rapini belongs to the cruciferous family, it has a thicker. Zesty broccoli rabe complements well with many ingredients ranging from vegetables, pasta, cheese, flower... Sell or share your information put it in a quesadilla, or even blend into! In general, its stem trimmed at ground level when the plant reaches 12 to 15 inches tall in! Vegetable that ’ s closely related to cabbage and turnips one veggie sports a bitter flavor broccolini. This amazingly useful vegetable can be added in the quiche daily nutrient requirements might different. Effective dose of the drug California Privacy Rights ; in the bone its taste is most often as. Fresh, crispy bright green leaves featuring firm stems and a long list of with! Florets, and we 'll never sell or share your information great filler in.! Of naming vegetables? ) on broccoli rabe, aka rapini, a close relative of favorite..., medical history and other factors and magnesium ( adsbygoogle=window.adsbygoogle|| [ ] ) (... And French cuisine find out which of the group, broccoli rabe and versatility make a! Got nearly the same name and yet are totally different plants more protein than other!