Both romanesco and broccoli are nutritious vegetables that provide a variety of vitamins, minerals and antioxidants. However, there are some key differences in their nutritional profiles. In this article, we’ll take a detailed look at the nutrition facts for romanesco vs. broccoli and compare their health benefits.
Nutrient profiles
Romanesco and broccoli are both members of the cruciferous vegetable family, along with cauliflower, cabbage and Brussels sprouts. As such, they provide many of the same nutrients.
However, there are some variations in their nutrition facts per 100g:
| Nutrient | Romanesco | Broccoli |
|---|---|---|
| Calories | 25 | 34 |
| Protein | 2.1g | 2.8g |
| Carbohydrates | 4.7g | 6.6g |
| Fiber | 2.6g | 2.6g |
| Sugar | 1.2g | 1.7g |
| Fat | 0.1g | 0.4g |
| Vitamin C | 48.2mg | 89.2mg |
| Vitamin K | 101μg | 101μg |
| Folate | 57μg | 63μg |
| Potassium | 299mg | 316mg |
As you can see, broccoli contains slightly more protein, carbohydrates, sugar and fat than romanesco per 100g. It also provides substantially more vitamin C.
However, romanesco contains fewer calories. It also has more vitamin K and folate, while broccoli provides a bit more potassium.
Vitamin C
One of the biggest nutritional differences between romanesco and broccoli is in vitamin C content.
Vitamin C is a powerful antioxidant that supports immune function, collagen production, iron absorption and brain health. It also acts as an anti-inflammatory.
Broccoli provides 89.2mg of vitamin C per 100g. That’s over 100% of the recommended daily intake. Romanesco contains 48.2mg per 100g, which is still a good amount at over 50% DV.
Overall, broccoli packs almost double the vitamin C of romanesco. Just one serving of broccoli can meet your entire daily vitamin C requirement.
Folate
Also known as vitamin B9, folate is a B vitamin that’s essential for cell growth and DNA production. It’s especially important for pregnant women to support fetal development.
Folate also works together with vitamin B12 to form red blood cells and help iron function properly in the body. Iron supports oxygen transport.
Romanesco beats out broccoli when it comes to folate content. Per 100g, romanesco contains 57μg of folate, while broccoli provides 63μg.
While both vegetables offer good folate levels, romanesco has 12% more than broccoli gram for gram.
Vitamin K
Vitamin K plays a vital role in blood clotting and bone metabolism. It supports bone mineralization and reduces calcium loss from bones as you age.
Meeting your daily vitamin K needs can protect bone health and reduce fracture risk. It may also help regulate blood calcium levels.
When it comes to vitamin K, romanesco and broccoli are neck and neck. They both provide 101μg per 100g, which is well over 100% DV.
Vitamin K bioavailability from food sources is generally low at around 5-10%. However, the vitamin K in cruciferous vegetables like broccoli and romanesco has been shown to have a absorption rate of up to 40%.
Overall, romanesco and broccoli are both excellent sources of highly absorbable vitamin K.
Potassium
Potassium is an electrolyte mineral that’s essential for muscle contractions, fluid balance, nerve transmission and blood pressure regulation.
Many people don’t get enough potassium from their diets. Low intake has been linked to increased blood pressure and cardiovascular risks.
Broccoli provides 316mg of potassium per 100g, while romanesco contains 299mg.
Both provide good potassium levels, with broccoli containing around 6% more per serving than romanesco.
Bottom line
When it comes to vitamins, minerals and antioxidants, romanesco and broccoli offer very similar nutritional profiles. However, there are some key differences:
- Broccoli contains substantially more vitamin C.
- Romanesco provides more folate.
- They have identical levels of vitamin K.
- Broccoli has slightly higher potassium content.
Based on these variations, broccoli has a slight edge due to its very high vitamin C content. But romanesco still provides an abundance of vital nutrients.
Both vegetables are low in calories and rich in fiber, making them exceptionally healthy additions to your diet. Nutritionally, they differ only modestly.
Health benefits
In addition to nutritional differences, some studies suggest romanesco and broccoli offer varying health benefits:
Cancer prevention
Broccoli and romanesco both contain sulforaphane, a plant compound with potent anti-cancer effects. Studies associate high intake of cruciferous vegetables with a lower risk of several cancers.
However, some research indicates broccoli has higher concentrations and bioavailability of sulforaphane. More studies directly comparing the two are needed.
Heart health
The fiber, potassium, vitamin K and antioxidants in romanesco and broccoli support heart health. Broccoli gets the edge again thanks to its extremely high vitamin C content. Vitamin C deficiency is linked to heart disease.
Blood sugar control
These veggies may also differ in their effects on blood sugar. Broccoli contains myrosinase enzymes that may help control blood sugar in people with diabetes. Romanesco has lower amounts of these enzymes.
Eye health
Lutein and zeaxanthin are two antioxidants associated with eye health. Studies show broccoli has significantly higher levels than romanesco, suggesting it may be more beneficial for eye disease prevention.
Overall, current research indicates broccoli may offer more anti-cancer and eye health benefits. But more studies directly comparing the effects of romanesco and broccoli are needed.
Phytochemicals
Cruciferous veggies are unique because of their phytochemical content. Phytochemicals are plant compounds that offer health benefits independent of vitamins and minerals.
Key phytochemicals in broccoli and romanesco include:
- Sulforaphane – Anticancer and antioxidant effects.
- Indole-3-carbinol – May lower cancer risk.
- Lutein – Important for eye health.
- Kaempferol – An antioxidant that reduces inflammation.
- Quercetin – Anti-inflammatory that supports immunity.
Again, broccoli seems to have the upper hand when it comes to important compounds like sulforaphane and lutein content.
However, romanesco still offers a powerful array of protective phytochemicals. More research is needed comparing the phytochemical profiles of these vegetables.
Downsides
There are a few downsides to keep in mind when it comes to romanesco and broccoli:
Thyroid effects
Very high intakes of cruciferous vegetables may impact thyroid function in sensitive individuals. This is due to their goitrogen content.
However, negative effects only seem to occur at intakes above 300g per day. Moderate consumption is unlikely to cause problems.
Blood thinners
People taking blood-thinning medications should keep their vitamin K intake consistent. Sudden increases from foods like romanesco or broccoli can reduce medication effectiveness.
Digestive issues
Some report gas, bloating or discomfort when eating large amounts of cruciferous vegetables raw. Cooking them often improves digestibility.
Pesticide exposure
Broccoli and romanesco absorb pollutants and pesticides from the environment. Buying organic when possible is recommended.
The bottom line
When it comes to nutritional value, romanesco and broccoli are quite similar. They both offer a bonanza of vitamins, minerals, fiber and protective plant compounds.
However, current research gives broccoli the slight edge due to its exceptionally high vitamin C levels. Broccoli also provides more anti-cancer and eye health benefits based on preliminary studies.
Nevertheless, romanesco remains an extremely healthy and nutritious cruciferous vegetable. It provides a comparable nutrient profile to broccoli in a lower calorie package.
Both vegetables can be enjoyed liberally as part of a healthy diet. Choose whichever you prefer in terms of taste, texture and appearance. When in doubt, eating a variety of fruits and veggies trumps any single “superfood.”