Broccoli and broccolini are both hugely popular vegetables, known for packing a nutrition punch and being incredibly versatile. But is one healthier than the other? Dietitian Juliet Kellow does a comparison.
Broccoli
This popular member of the brassica family (which also includes kale, cabbage, brussels sprouts, cauliflower and pak choi) originates from the Calabria region of Italy. It used to be known as calabrese for that reason, but now it goes by the name broccoli from the Latin ‘brachium’ for branch or arm.
The nutritional lowdown
Broccoli contains close to twice as much vitamin C as broccolini/tenderstem, although most people in wealthy countries already get enough vitamin C. But the slightly higher folate content makes it particularly useful for women planning a baby and those in the first 12 weeks of pregnancy, to help protect against neural tube defects. The marginally higher amounts of potassium and iron in broccoli are a useful boost, as intakes are low in around a quarter of teenagers and women under 65.
Broccolini/tenderstem
This brassica is a more recent addition to supermarket shelves. It originates from Japan and is a cross between broccoli and Chinese kale. As the name suggests, its stems are thin and tender, so you can eat the whole veg (you can, of course, eat the thick, woody, broccoli stalk, but you need to slice it and cook it for longer).
The nutritional lowdown
Broccolini has slightly more phosphorus, manganese and calcium than broccoli – all vital for bone health. But it really wins out in the vitamin A stakes, providing almost four times more than broccoli. Around 10 per cent of teenage boys and men, 20 per cent of women and 14 per cent of teenage girls have very low intakes of vitamin A, so adding broccolini to the menu will help to boost intakes. Plus you get all the goodness from the stem rather than throwing it in the bin.
The verdict
Broccolini – by a hair’s breadth! Nutritionally, the two brassicas are very similar. But the excellent vitamin A content of broccolini, together with the fact that it needs less prep and there’s no waste, gives it the edge over broccoli for us. That said, we recommend you enjoy both in your diet. Steam and serve as a side or in a salad, blitz into soup, eat raw with a dip, or add to stir-fries, pasta or risotto.
© Healthy Food GuideAll rights reservedReproduction without permission prohibited
www.healthyfood.com
FAQs
Broccolini is also a much more tender and delicate vegetable than broccoli. With that said, broccolini lacks some of the essential nutrients that traditional broccoli has. One cup of broccolini has protein (2.4 grams), carbohydrates (5.8 grams), and dietary fiber (3.7 grams).
Which is healthier, broccolini or broccoli? ›
Broccolini is also a much more tender and delicate vegetable than broccoli. With that said, broccolini lacks some of the essential nutrients that traditional broccoli has. One cup of broccolini has protein (2.4 grams), carbohydrates (5.8 grams), and dietary fiber (3.7 grams).
Is Tenderstem broccoli as healthy as broccoli? ›
Tenderstem® broccoli has been crowned the King of Broccoli because of its superior health benefits. It's more delicate in taste than broccoli–in fact it's more like asparagus – but with more crunch. Did you know that Bimi® broccoli is rich in vitamin C, which contributes to the reduction of tiredness and fatigue?
What is the healthiest form of broccoli? ›
Some people prefer broccoli florets, but you can eat the leaves and stems, too. The stalk contains the most fiber, while broccoli leaves are highest in cell-protecting antioxidants, vitamins E and K, and calcium.
Is the broccoli stem the most nutritious? ›
The leaves and stems of broccoli are very nutritious, but the florets have an even higher concentration of nutrients and phytochemicals. Raw broccoli has more vitamin C than cooked, but cooked broccoli makes the carotenoids more available to the body.
Is broccolini the same as tenderstem broccoli? ›
Often called baby broccoli, broccolini is a hybrid of broccoli and Chinese broccoli (kai lan) that was developed and trademarked in 1993 by Japan's Sakata Seed Corporation. And you may have heard of Tenderstem broccoli — that is just a trademarked name for broccolini.
Can I eat broccolini everyday? ›
Rich in folate
Just half a cup of cooked Broccolini® provides nearly half of your recommended daily amout of folate. Here are some benefits of consuming folate rich Broccolini® daily. Folate energises the mind and body by supporting psychological function and reducing fatigue*.
What is the US name for Tenderstem broccoli? ›
Broccolini, Aspabroc, baby broccoli or tenderstem broccoli, is a green vegetable similar to broccoli but with smaller florets and longer, thin stalks. It is a hybrid of broccoli and gai lan (which is sometimes referred to as "Chinese kale" or "Chinese broccoli"), both cultivar groups of Brassica oleracea.
Is broccolini as gassy as broccoli? ›
Broccoli and broccolini can be a safe low FODMAP option if you are eating for IBS, just be mindful of which parts of the vegetable you are eating. On top of their excess fructose content, remember that both are cruciferous vegetables that can be particularly bad for causing gas.
What vegetable is better than broccoli? ›
Spinach. Spinach contains many of the same health benefits as broccoli and kale. But it's also rich in phytochemicals. These cause the body to release hormones that make you feel full, which can be helpful for people who want to lose weight.
Introducing broccoli into your daily dietary routine can yield various health benefits. Its fibre, vitamins, minerals, and antioxidants contribute to improved digestion, bone health, and a reduced risk of chronic diseases.
Is broccoli good for the kidneys? ›
Broccoli is a medium potassium food, low in sodium and phosphorus, and suitable for all the following kidney conditions and treatments: Chronic Kidney Disease (CKD) Transplant. Hemodialysis (3 times/week)
Is soft broccoli still nutritious? ›
The broccoli stem should be firm. A soft stem is an indicator of spoilage. The stalk should also look fresh, not cracked or dried out. If the bottom of the stalk looks dry, you may be able to cut off the dry part and still consume the broccoli provided there are no other indicators of spoilage.
Why don't we eat broccoli stalks? ›
A: You definitely can, and should! Broccoli stems are full of fibre and nutrients. I usually take off the outer 'rind' as this can be a bit stringy, then slice the stalk thinly and add it to my dishes just like that. Broccoli stalk is great in stir-fries, curries, pasta – wherever you use the rest of your broccoli.
Is it better to eat broccoli raw or steamed? ›
These vegetables are known for their beneficial health effects. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits ( 2 , 3 ).
Does soaking broccoli remove nutrients? ›
Research has found that soaking broccoli in water for 5 minutes at peak power results in the greatest loss of nutrients from 74% to 97% of three important antioxidants. Boiling also significantly loses these antioxidants.
Is broccolini healthier raw or cooked? ›
The best way to experience the health benefits of broccolini is to eat it raw. The stems, leaves, and florets are all edible. You can also choose to steam your broccolini and serve it as a side to complete a tasty, nutritious meal.
Is broccolini a superfood? ›
THE SUPER SIMPLE SUPERFOOD
From a range of proteins to spices and other vegetables, Broccolini® is the perfect versatile veg with a flavour profile that is perfect with almost anything.
What's more expensive, broccoli or broccolini? ›
Broccolini will also have longer stems and smaller heads in comparison to broccoli. Broccolini is still a fairly new cruciferous vegetable, as it was invented in 1993 in Japan. Because of its newness and because it provides less quantity in a stalk, broccolini is typically more expensive than broccoli.
