veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Broccoli Raab (Rabe) or Rapini
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Broccoli Raab (Rabe) or Rapini

(Broccoli Raab (Rabe) or Rapini)  Broccoli Rabe is a nutritious vegetable that is related to the turnip and has a mustard-like flavor.  It is not related to broccoli, even though it has buds that look like broccoli. When purchasing, make sure that the leaves are green and crisp.  Rapini origins have been traced to the Mediterranean region around Italy and to China, where it remains popular in both of these nationalities cooking. We have included nutritional charts for both raw and cooked broccoli rabe.  As can be seen in these charts, this is one of those vegetables that cooking releases more of the food value.

Broccoli raab, raw

Refuse: 0%  
Scientific Name:  Brassica ruvo
NDB No: 11096 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
Proximates
Water
g
92.55
4
0.672
Energy
kcal
22
0
0
Energy
kj
92
0
0
Protein
g
3.17
4
0.325
Total lipid (fat)
g
0.49
4
0.049
Ash
g
0.93
4
0.124
Carbohydrate, by difference
g
2.85
0
0
Fiber, total dietary
g
2.7
4
0.178
Sugars, total
g
0.34
3
0.047
Sucrose
g
0.11
4
0.036
Glucose (dextrose)
g
0.10
4
0.063
Fructose
g
0.17
4
0.061
Lactose
g
0.00
4
0
Maltose
g
0.00
4
0
Galactose
g
0.00
3
0
Minerals
Calcium, Ca
mg
108
4
10.878
Iron, Fe
mg
2.14
4
0.361
Magnesium, Mg
mg
22
4
3.368
Phosphorus, P
mg
73
4
9.073
Potassium, K
mg
196
4
30.65
Sodium, Na
mg
33
4
4.514
Zinc, Zn
mg
0.77
4
0.211
Copper, Cu
mg
0.042
4
0.012
Manganese, Mn
mg
0.395
4
0.093
Selenium, Se
mcg
1.0
2
0
Vitamins
Vitamin C, total ascorbic acid
mg
20.2
4
5.3
Thiamin
mg
0.162
4
0.04
Riboflavin
mg
0.129
4
0.014
Niacin
mg
1.221
4
0.174
Pantothenic acid
mg
0.322
4
0.083
Vitamin B-6
mg
0.171
4
0.036
Folate, total
mcg
83
4
7.514
Folate, food
mcg
83
4
7.514
Vitamin A, IU
IU
2622
3
0
Vitamin A, RAE
mcg_RAE
131
3
0
Vitamin E (alpha-tocopherol)
mg
1.62
4
0.516
Tocopherol, beta
mg
0.01
4
0
Tocopherol, gamma
mg
0.16
4
0.033
Tocopherol, delta
mg
0.00
4
0.004
Vitamin K (phylloquinone)
mcg
224.0
4
23.561
Lipids
Fatty acids, total saturated
g
0.050
0
0
8:0
g
0.000
0
0
10:0
g
0.000
0
0
12:0
g
0.000
0
0
14:0
g
0.000
0
0
15:0
g
0.000
0
0
16:0
g
0.043
0
0
17:0
g
0.000
0
0
18:0
g
0.006
0
0
20:0
g
0.000
0
0
22:0
g
0.000
0
0
24:0
g
0.000
0
0
Fatty acids, total monounsaturated
g
0.026
0
0
14:1
g
0.000
0
0
15:1
g
0.000
0
0
16:1 undifferentiated
g
0.000
0
0
17:1
g
0.017
0
0
18:1 undifferentiated
g
0.009
0
0
20:1
g
0.000
0
0
22:1 undifferentiated
g
0.000
0
0
Fatty acids, total polyunsaturated
g
0.130
0
0
18:2 undifferentiated
g
0.017
0
0
18:3 undifferentiated
g
0.113
0
0
18:4
g
0.000
0
0
20:2 n-6 c,c
g
0.000
0
0
20:3 undifferentiated
g
0.000
0
0
20:4 undifferentiated
g
0.000
0
0
20:5 n-3
g
0.000
0
0
22:5 n-3
g
0.000
0
0
22:6 n-3
g
0.000
0
0
Amino acids
Tryptophan
g
0.043
0
0
Threonine
g
0.106
0
0
Isoleucine
g
0.104
0
0
Leucine
g
0.170
0
0
Lysine
g
0.198
0
0
Methionine
g
0.048
0
0
Cystine
g
0.039
0
0
Phenylalanine
g
0.128
0
0
Tyrosine
g
0.075
0
0
Valine
g
0.153
0
0
Arginine
g
0.172
0
0
Histidine
g
0.066
0
0
Alanine
g
0.124
0
0
Aspartic acid
g
0.360
0
0
Glutamic acid
g
0.549
0
0
Glycine
g
0.123
0
0
Proline
g
0.131
0
0
Serine
g
0.099
0
0
Other
Carotene, beta
mcg
1573
3
33.333
Carotene, alpha
mcg
0
3
0
Cryptoxanthin, beta
mcg
0
3
0
Lycopene
mcg
0
3
0
Lutein + zeaxanthin
mcg
1121
3
9
USDA National Nutrient Database for Standard Reference, Release 18 (2005)

Broccoli raab, cooked

Refuse: 0%  
Scientific Name: 
NDB No: 11097 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 bunch cooked
-------
437g
Proximates
Water
g
91.41
2
0
399.46
Energy
kcal
33
0
0
144
Energy
kj
136
0
0
594
Protein
g
3.83
2
0
16.74
Total lipid (fat)
g
0.52
2
0
2.27
Ash
g
1.11
2
0
4.85
Carbohydrate, by difference
g
3.12
0
0
13.63
Fiber, total dietary
g
2.8
2
0
12.2
Sugars, total
g
0.62
0
0
2.71
Sucrose
g
0.15
2
0
0.66
Glucose (dextrose)
g
0.23
2
0
1.01
Fructose
g
0.24
2
0
1.05
Lactose
g
0.00
2
0
0.00
Maltose
g
0.00
2
0
0.00
Galactose
g
0.00
0
0
0.00
Minerals
Calcium, Ca
mg
118
2
0
516
Iron, Fe
mg
1.27
2
0
5.55
Magnesium, Mg
mg
27
2
0
118
Phosphorus, P
mg
82
2
0
358
Potassium, K
mg
343
2
0
1499
Sodium, Na
mg
56
2
0
245
Zinc, Zn
mg
0.54
2
0
2.36
Copper, Cu
mg
0.075
2
0
0.328
Manganese, Mn
mg
0.380
2
0
1.661
Selenium, Se
mcg
1.3
1
0
5.7
Vitamins
Vitamin C, total ascorbic acid
mg
37.0
2
0
161.7
Thiamin
mg
0.169
2
0
0.739
Riboflavin
mg
0.140
2
0
0.612
Niacin
mg
2.015
2
0
8.806
Pantothenic acid
mg
0.448
2
0
1.958
Vitamin B-6
mg
0.220
2
0
0.961
Folate, total
mcg
71
2
0
310
Folate, food
mcg
71
2
0
310
Vitamin A, IU
IU
4533
2
0
19809
Vitamin A, RAE
mcg_RAE
227
2
0
992
Vitamin E (alpha-tocopherol)
mg
2.53
2
0
11.06
Tocopherol, beta
mg
0.01
2
0
0.04
Tocopherol, gamma
mg
0.32
2
0
1.40
Tocopherol, delta
mg
0.00
2
0
0.00
Vitamin K (phylloquinone)
mcg
256.0
2
0
1118.7
Lipids
Fatty acids, total saturated
g
0.057
0
0
0.249
8:0
g
0.000
1
0
0.000
10:0
g
0.000
1
0
0.000
12:0
g
0.000
1
0
0.000
14:0
g
0.000
1
0
0.000
15:0
g
0.000
1
0
0.000
16:0
g
0.050
1
0
0.219
17:0
g
0.000
1
0
0.000
18:0
g
0.007
1
0
0.031
20:0
g
0.000
1
0
0.000
22:0
g
0.000
1
0
0.000
24:0
g
0.000
1
0
0.000
Fatty acids, total monounsaturated
g
0.030
0
0
0.131
14:1
g
0.000
1
0
0.000
15:1
g
0.000
1
0
0.000
16:1 undifferentiated
g
0.000
1
0
0.000
17:1
g
0.020
1
0
0.087
18:1 undifferentiated
g
0.010
1
0
0.044
20:1
g
0.000
1
0
0.000
22:1 undifferentiated
g
0.000
1
0
0.000
Fatty acids, total polyunsaturated
g
0.150
0
0
0.655
18:2 undifferentiated
g
0.020
1
0
0.087
18:3 undifferentiated
g
0.130
1
0
0.568
18:4
g
0.000
1
0
0.000
20:2 n-6 c,c
g
0.000
1
0
0.000
20:3 undifferentiated
g
0.000
1
0
0.000
20:4 undifferentiated
g
0.000
1
0
0.000
20:5 n-3
g
0.000
1
0
0.000
22:5 n-3
g
0.000
1
0
0.000
22:6 n-3
g
0.000
1
0
0.000
Amino acids
Tryptophan
g
0.052
0
0
0.227
Threonine
g
0.128
0
0
0.559
Isoleucine
g
0.125
0
0
0.546
Leucine
g
0.206
0
0
0.900
Lysine
g
0.239
0
0
1.044
Methionine
g
0.058
0
0
0.253
Cystine
g
0.047
0
0
0.205
Phenylalanine
g
0.154
0
0
0.673
Tyrosine
g
0.090
0
0
0.393
Valine
g
0.184
0
0
0.804
Arginine
g
0.207
0
0
0.905
Histidine
g
0.080
0
0
0.350
Alanine
g
0.149
0
0
0.651
Aspartic acid
g
0.434
0
0
1.897
Glutamic acid
g
0.662
0
0
2.893
Glycine
g
0.148
0
0
0.647
Proline
g
0.158
0
0
0.690
Serine
g
0.120
0
0
0.524
Other
Carotene, beta
mcg
2720
2
0
11886
Carotene, alpha
mcg
0
2
0
0
Cryptoxanthin, beta
mcg
0
2
0
0
Lycopene
mcg
0
2
0
0
Lutein + zeaxanthin
mcg
1683
2
0
7355
USDA National Nutrient Database for Standard Reference, Release 18 (2005)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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