Broccolini and broccoli are both nutritious green vegetables that provide a range of health benefits. However, there are some key differences between the two. Broccolini is a hybrid of broccoli and Chinese kale, while broccoli is its own distinct vegetable. In this article, we’ll take a detailed look at the nutritional profiles of broccolini and broccoli and compare their health benefits.
Nutritional profile
When looking at the nutritional values of broccolini and broccoli, we find that they are quite similar:
| Nutrient | Broccolini | Broccoli |
|---|---|---|
| Calories | 30 per 100g | 34 per 100g |
| Protein | 2.5g per 100g | 2.6g per 100g |
| Carbohydrates | 5.3g per 100g | 6.6g per 100g |
| Fiber | 3g per 100g | 2.6g per 100g |
| Vitamin C | 97mg per 100g | 89.2mg per 100g |
| Vitamin K | 141.7mcg per 100g | 101.6mcg per 100g |
| Folate | 63mcg per 100g | 63mcg per 100g |
| Potassium | 290mg per 100g | 316mg per 100g |
As you can see, broccolini and broccoli have very similar nutrient profiles overall. Broccolini contains slightly fewer calories and carbohydrates than broccoli per 100g serving. It also provides a bit more fiber and vitamin C. On the other hand, broccoli contains slightly more vitamin K and potassium.
Vitamin and mineral content
Both broccolini and broccoli are packed with vitamins, minerals and phytonutrients that offer health benefits. Here is a closer look at some of the standout nutrients:
Vitamin C
Broccolini provides 97mg of vitamin C per 100g serving, while broccoli provides 89.2mg. Vitamin C is an antioxidant that helps support immune function and protects cells from damage caused by free radicals. It also helps your body absorb iron.
Vitamin K
Broccolini has 141.7mcg of vitamin K per 100g serving compared to 101.6mcg in broccoli. Vitamin K helps with blood clotting and bone health.
Folate
Both broccolini and broccoli are high in folate, with 63mcg per 100g serving. Folate is a B vitamin that helps make red blood cells and produce DNA. It’s especially important for women who are pregnant or may become pregnant, as it can reduce the risk of birth defects.
Potassium
Broccoli provides 316mg of potassium per 100g serving, while broccolini has 290mg. Potassium supports heart health, muscle function and nerve signaling.
Other phytonutrients
Along with vitamins and minerals, broccolini and broccoli contain various health-promoting phytonutrients like sulforaphane and indoles. These compounds have antioxidant and anti-inflammatory effects and may help lower cancer risk.
Fiber content
Dietary fiber is important for digestion, heart health and more. Broccolini provides 3g of fiber per 100g serving, which is a bit more than the 2.6g in broccoli.
Both vegetables get their fiber mostly from insoluble forms like cellulose and lignin. These types of fiber add bulk to stool and help food pass more quickly through your digestive tract.
Low carb
Broccolini and broccoli can both be considered low carb vegetables. There are 5.3g of net carbs in broccolini and 6.6g of net carbs in broccoli per 100g serving.
Net carbs refer to the carbs that impact blood sugar levels. They are calculated by subtracting fiber from total carbs, as fiber does not raise blood sugar.
The low net carb content makes broccolini and broccoli excellent options for low carb, ketogenic and diabetic diets.
Calories and macronutrients
There are 30 calories in 100g of broccolini and 34 calories in 100g of broccoli. The majority of calories come from protein and carbs.
Both vegetables contain around 2.5-2.6g of protein per 100g serving. They are not significant sources of fat or sugar.
Cooking methods
Broccolini and broccoli can be prepared using similar cooking methods:
- Steaming – This is one of the best methods to preserve nutrients.
- Roasting – Brings out delicious flavor and adds texture.
- Sautéing – Quickly cook in olive oil or broth over medium-high heat.
- Blanching – Briefly boil then shock in ice bath to set color and texture.
- Stir-frying – Toss with oil or sauce and cook over high heat.
- Microwaving – Keep covered with a small amount of water to steam.
Avoid overcooking broccolini or broccoli, as this can cause them to become mushy and lose nutrients. Broccolini cooks faster than broccoli – steaming or sautéing for 3-5 minutes is usually enough.
Health benefits
Broccolini and broccoli offer many overlapping health benefits. Here is a comparison:
Cancer prevention
Both broccolini and broccoli contain sulforaphane, indoles and other compounds linked to cancer prevention.
Multiple studies have found connections between higher intake of cruciferous vegetables and lower risk of certain cancers like colorectal, prostate and breast cancer.
Heart health
With their fiber, vitamin K, folate and potassium, broccolini and broccoli support heart health in various ways.
Fiber lowers cholesterol levels. Vitamin K is involved in blood clotting. Folate helps lower homocysteine levels, a risk factor for heart disease. Potassium supports healthy blood pressure.
Digestive health
The fiber in broccolini and broccoli helps promote regularity and digestive health. Fiber feeds the good bacteria in your gut microbiome as well.
These vegetables can ease digestion when eaten cooked – raw cruciferous vegetables may irritate sensitive digestive systems.
Diabetes management
With their low glycemic index and rich nutrient profile, broccolini and broccoli are great choices for people with diabetes.
Their fiber slows digestion and helps regulate blood sugar levels after meals. And the absence of sugar or starch makes them unlikely to spike blood sugar.
Vision health
Lutein and zeaxanthin are two antioxidants found in broccolini and broccoli that support eye health and may lower risks for eye diseases like cataracts and macular degeneration.
Strong bones
The vitamin K content of broccolini and broccoli benefits bone health. Vitamin K supports bone mineralization and reduces urinary excretion of calcium to keep more in the bones.
Immune function
The antioxidant content of broccolini and broccoli gives them immune-boosting properties. Vitamin C, in particular, supports immune cell function and acts as an antiviral to help fight infections.
Downsides
Broccolini and broccoli do come with a few potential downsides:
- Gas or bloating – The fiber may produce gas for sensitive individuals.
- Thyroid effects – Very high intakes may impact thyroid function.
- Blood thinners – Large amounts could interfere with blood thinners like warfarin.
- Pesticide exposure – Buy organic when possible to minimize.
Both vegetables contain goitrogens, compounds that may disrupt thyroid function by interfering with iodine uptake. However, this is typically only an issue if consumed in excess and/or combined with an iodine deficiency.
Overall, broccolini and broccoli are very healthy and safe when eaten in normal food amounts. Those taking blood thinners or with thyroid issues may want to limit portions.
Cost comparison
Broccolini typically costs significantly more than broccoli. Based on average prices at U.S. grocery stores:
- Broccolini – $3.99 per pound
- Broccoli – $1.72 per pound
The cost per serving can vary greatly depending on where you shop. Broccolini is often viewed as a bit of a luxury vegetable given its high price tag. Broccoli is much more budget-friendly for routine use.
Taste comparison
Broccolini has a milder, sweeter and more tender texture than broccoli. The florets and stems are thinner with small leaves attached. It requires less cooking time.
Broccoli has a stronger, earthier flavor and fibrous texture. The florets are chunkier and the stems thicker. Both the stems and leaves are edible.
So while broccoli holds up better to high heat cooking methods that can accentuate bitterness, broccolini tends to be preferable for gentler cooking and raw uses. However, preferences vary!
Availability
Broccoli is widely available year-round at most grocery stores. Broccolini can be harder to find, with availability varying by region. It tends to be stocked alongside packaged greens and specialty produce.
In the U.S., both vegetables peak during the cooler seasons. Their growing seasons are:
- Broccolini – November through April
- Broccoli – October through May
During peak seasons, you’ll find the best prices and freshest product. Both can still be purchased throughout the year but may be imported during off-seasons.
Verdict: is broccolini better than broccoli?
When looking at nutritional value, broccolini and broccoli are quite comparable. Broccolini provides a few more micronutrients, but broccoli is no nutritional slouch.
They provide similar health benefits and can be swapped in recipes. However, broccolini has a milder flavor that some prefer over broccoli’s stronger taste.
Broccolini is more expensive and harder to find. Broccoli is affordable year-round. So broccoli may be a better choice for routine use.
In the end, broccolini isn’t necessarily “better” than broccoli. It offers a nice change of pace but isn’t fundamentally different or superior nutritionally. Both are powerhouse vegetables that can play a valuable role in a healthy diet.
Key points
- Broccolini and broccoli offer similar nutritional profiles and health benefits.
- Broccolini contains marginally more vitamin C and vitamin K.
- Broccolini has a milder flavor that some people prefer over broccoli.
- Broccolini typically costs considerably more than broccoli.
- Broccoli is easier to find year-round.
- Both are extremely nutritious vegetables.