Broccoli Rabe vs Tomato
Complete nutrition comparison per 100g serving
Which is Healthier?
Broccoli Rabe is generally healthier
Broccoli Rabe comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (3.7g vs 0.9g), more fiber (2.2g vs 1.2g), less sugar (0g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tomato
18 kcal
More Protein
Broccoli Rabe
3.7g
More Fiber
Broccoli Rabe
2.2g
Less Sugar
Broccoli Rabe
0g
Visual Comparison
Caloriesper 100g
Broccoli Rabe
34
Tomato
18
Proteinper 100g
Broccoli Rabe
3.7g
Tomato
0.9g
Carbohydratesper 100g
Broccoli Rabe
7g
Tomato
4g
Fatper 100g
Broccoli Rabe
0.4g
Tomato
0.2g
Side-by-Side Nutrition Table
| Nutrient | Broccoli Rabe | Tomato | Difference |
|---|---|---|---|
| Calories | 34kcal | 18kcal✓ | +16.0kcal |
| Protein | 3.7g✓ | 0.9g | +2.8g |
| Carbohydrates | 7g | 4g✓ | +3.0g |
| Fat | 0.4g | 0.2g✓ | +0.2g |
| Fiber | 2.2g✓ | 1.2g | +1.0g |
| Sugar | 0g✓ | 2.6g | -2.6g |
| Sodium | 64mg | 5mg✓ | +59.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Broccoli Rabe
Per 100g:34 calories
Per cup (150g):51 calories
Per serving (85g):29 calories
Tomato
Per 100g:18 calories
Per cup (150g):27 calories
Per serving (85g):15 calories
Diet Compatibility
Broccoli Rabe
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Tomato
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Broccoli Rabe
- ✓Higher in protein (3.7g vs 0.9g)
- ✓More fiber (2.2g vs 1.2g)
- ✓Less sugar (0g vs 2.6g)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Tomato
- ✓Lower in calories (18 vs 34)
- ✓Lower in carbs (4g vs 7g)
- ✓Lower sodium (5mg vs 64mg)
Common Uses
SaladsStir-friesRoasted sidesSoups