Broccoli vs. Broccoli Rabe vs. Broccolini—Which Is the Healthiest Choice?

Take a trip down the produce aisle and you’ll likely see plenty of broccoli. The vegetable is commonly sold at supermarkets, as it’s nutritious and versatile to boot. However, if you happen to see broccoli rabe or broccolini nearby, you might wonder how they compare. To find out, we asked experts to share the nutritional and culinary differences of the vegetables—and whether you can use them interchangeably.

What Is Broccoli?

Broccoli is a cruciferous vegetable that’s native to the Mediterranean. It’s part of the Brassicaceae family, which also includes vegetables like kale, cauliflower, and Brussels sprouts. It consists of a flowering head, which can be broken down into smaller florets, along with leaves and a stalk; all of these components are edible. In terms of appearance, broccoli is most often compared to a tree.

Nutrition

Broccoli is known for its high vitamin C content, according to registered dietitian Michelle Routhenstein, MS, RD. This is important for supporting immune function and reducing oxidative stress, as vitamin C is a potent antioxidant. The vegetable also provides essential nutrients like vitamin K (for proper wound healing), vitamin A (for eye health), and fiber (for digestion), Routhenstein says. Additionally, broccoli provides glucosinolates, a group of powerful antioxidants mainly found in cruciferous vegetables. 

Flavor and Texture

“Broccoli is sweet with a hint of bitterness, particularly when raw,” explains plant-based chef Richard LaMarita. When cooked, this sweetness becomes more prominent while the bitterness recedes, he says. It also has a crunchy texture that softens slightly during cooking.

What Is Broccoli Rabe?

Broccoli rabe, also known as rapini, is a popular ingredient in Italian cuisine. It’s a cruciferous vegetable, making it a relative of broccoli. “The flower buds (florets), leaves, and stems, are all edible, and it’s always eaten cooked,” LaMarita says. The florets are tiny and similar to those of broccoli, but the stems are long and thin, like asparagus. Broccoli rabe is also more leafy overall.

Nutrition

Compared to broccoli, broccoli rabe contains more vitamin A, calcium, and iron, Routhenstein says. It also stands out for its high levels of vitamin K, which is needed for proper blood clotting and bone health. Additionally, broccoli rabe “contains magnesium and glucosinolates, which contribute to bone health and potential anti-cancer effects,” she says.

Flavor and Texture

Broccoli rabe is distinctly bitter, according to LaMarita. As a result, it’s often paired with sweet ingredients (such as raisins or sun-dried tomatoes) to help balance its bitterness. “Its texture is like broccoli, but it’s generally cooked longer than broccoli or broccolini, so it becomes more tender and [less] crunchy,” he says.

What Is Broccolini?

Broccolini is commonly known as baby broccoli, but this is a misnomer. It’s actually a hybrid of broccoli and Chinese broccoli (gai lan), LaMarita says. “It’s smaller than traditional broccoli with smaller florets and longer, slender, more delicate stems,” he adds.

Nutrition

“Broccolini offers a balanced nutrient profile with vitamins C, A, and K, plus B vitamins, calcium, potassium, and sulforaphane,” Routhenstein says. “These nutrients support immune function, bone health, blood clotting, and energy metabolism.” Furthermore, compared to broccoli and broccoli rabe, broccolini contains slightly more protein.

Flavor and Texture

The flavor of broccolini can be described as earthy and vegetal. It’s also milder than broccoli, LaMarita says. When raw, broccolini is slightly softer than broccoli, though it still has a pleasant crunch. Cooking will make the vegetable more tender.

Which One Is Healthier?

When it comes to nutrition, all three vegetables are solid choices. As Routhenstein explains, neither one is definitively healthier, and each one offers unique strengths. Case in point: “Broccoli is best for vitamin C, broccoli rabe for vitamin K and A, and broccolini for a mix of nutrients,” Routhenstein says. Additionally, all three provide fiber and antioxidants, which are essential for overall health. If you’re unsure which one to choose, consider your personal needs and the nutrients you’d like to prioritize. Otherwise, think about your desired flavor and texture for your specific dish.

Can You Substitute One for the Other?

According to LaMarita, broccoli and broccolini can be used interchangeably. That’s because they boast a similar flavor and texture. But take note: broccoli has more prominent florets, so keep this in mind if appearance is important. 

In contrast, broccoli rabe can’t replace broccoli or broccolini, LaMarita says. This is due to its bitter flavor and need for cooking, so it’s best used in recipes specifically designed for it. If you need a jumping off point, try it in our skillet gnocchi with sausage and broccoli rabe.