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  6. Broccoli raab, cooked vs. Broccoli, stalks, raw

Broccoli raab, cooked vs. Broccoli, stalks, raw — In-Depth Nutrition Comparison

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How are broccoli raab, cooked and broccoli, stalks, raw different?

  • Broccoli raab, cooked is richer in vitamin A, vitamin B1, vitamin B3, calcium, and manganese, while broccoli, stalks, raw is higher in vitamin C.
  • Broccoli raab, cooked covers your daily need for vitamin A, 83% more than broccoli, stalks, raw.
  • Broccoli raab, cooked contains 3 times more vitamin B3 than broccoli, stalks, raw. Broccoli raab, cooked contains 2.015mg of vitamin B3, while broccoli, stalks, raw contains 0.638mg.

Broccoli raab, cooked and Broccoli, stalks, raw types were used in this article.

Infographic

Broccoli raab, cooked vs Broccoli, stalks, raw infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 35% 30% 48% 25% 15% 35% 7.3% 50% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 14% 29% 33% 15% 11% 28% 3.5% 30% 16%
Contains more CalciumCalcium +145.8%
Contains more IronIron +44.3%
Contains more CopperCopper +66.7%
Contains more ZincZinc +35%
Contains more PhosphorusPhosphorus +24.2%
Contains more ManganeseManganese +65.9%
Contains less SodiumSodium -51.8%
Contains more SeleniumSelenium +130.8%
~equal in Magnesium ~25mg
~equal in Potassium ~325mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 123% 0% 76% 51% 42% 32% 38% 27% 51% 0% 640% 53%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 311% 0% 6.7% 0% 16% 27% 12% 32% 37% 0% 0% 53%
Contains more Vitamin AVitamin A +1035%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +215.8%
Contains more Vitamin B6Vitamin B6 +38.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +151.9%
Contains more Vitamin B5Vitamin B5 +19.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~71µg

All nutrients comparison - raw data values

Nutrient Broccoli raab, cooked Broccoli, stalks, raw DV% diff.
Vitamin K 256µg 213%
Vitamin C 37mg 93.2mg 62%
Vitamin A 227µg 20µg 23%
Vitamin E 2.53mg 17%
Fiber 2.8g 11%
Vitamin B1 0.169mg 0.065mg 9%
Vitamin B3 2.015mg 0.638mg 9%
Calcium 118mg 48mg 7%
Manganese 0.38mg 0.229mg 7%
Choline 33.6mg 6%
Iron 1.27mg 0.88mg 5%
Vitamin B6 0.22mg 0.159mg 5%
Copper 0.075mg 0.045mg 3%
Selenium 1.3µg 3µg 3%
Protein 3.83g 2.98g 2%
Phosphorus 82mg 66mg 2%
Vitamin B2 0.14mg 0.119mg 2%
Vitamin B5 0.448mg 0.535mg 2%
Carbs 3.12g 5.24g 1%
Potassium 343mg 325mg 1%
Zinc 0.54mg 0.4mg 1%
Sodium 56mg 27mg 1%
Calories 33kcal 28kcal 0%
Protein per 100 calories 12g 11g N/A
Calories per 10 g protein 86kcal 94kcal N/A
Weight per 100 calories 303g 357g N/A
Fats 0.52g 0.35g 0%
Net carbs 0.32g 5.24g N/A
Magnesium 27mg 25mg 0%
Sugar 0.62g N/A
Folate 71µg 71µg 0%
Saturated fat 0.057g 0.054g 0%
Monounsaturated fat 0.03g 0.024g 0%
Polyunsaturated fat 0.15g 0.167g 0%
Tryptophan 0.052mg 0.029mg 0%
Threonine 0.128mg 0.091mg 0%
Isoleucine 0.125mg 0.109mg 0%
Leucine 0.206mg 0.131mg 0%
Lysine 0.239mg 0.141mg 0%
Methionine 0.058mg 0.034mg 0%
Phenylalanine 0.154mg 0.084mg 0%
Valine 0.184mg 0.128mg 0%
Histidine 0.08mg 0.05mg 0%
Fructose 0.24g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 91%
Protein: 3.83 g
Fats: 0.52 g
Carbs: 3.12 g
Water: 91.41 g
Other: 1.12 g
3% 5% 91%
Protein: 2.98 g
Fats: 0.35 g
Carbs: 5.24 g
Water: 90.69 g
Other: 0.74 g
Contains more ProteinProtein +28.5%
Contains more FatsFats +48.6%
Contains more OtherOther +51.4%
Contains more CarbsCarbs +67.9%
~equal in Water ~90.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 13% 63%
Saturated fat: Sat. Fat 0.057 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.15 g
22% 10% 68%
Saturated fat: Sat. Fat 0.054 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.167 g
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +11.3%
~equal in Saturated fat ~0.054g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli raab, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170382/nutrients
  2. Broccoli, stalks, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169331/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.