El apio es un vegetal cuya parte comestible más difundida es el tallo, aunque las hojas también deberían consumirse ya que son muy ricas en varios nutrientes. Es usado, además, como condimento. Los troncos pueden congelarse previo blanqueado y, si se los va a utilizar sólo para caldos, entonces pueden congelarse crudos.

El apio es una excelente fuente de potasio, fibra y vitamina A. Además contiene cantidades significativas de calcio y vitamina B9 (folatos).

Hinojo

Vegetal aromático sumamente rico en potasio. Es una excelente fuente de fibra. Por sus características presenta usos muy similares al apio.

Endivia

Es un cultivo de zonas frías ya que crece mejor en suelos que retienen la humedad. Es una excelente fuente de fibra, potasio, vitamina y vitamina 9 (folato). Su característico sabor amargo hace de la endivia una excelente opción para mezclar en ensaladas junto con otros vegetales de hoja.

Composición nutricional

NUTRIENTE	Contenido en 100g de endivia cruda	Contenido en 100g de apio crudo	Contenido en 100g de hinojo crudo
Proteínas (gr)	1,25	0,75	1,24
Lípidos (gr)	0,2	0,14	0,2
Carbohidratos (gr)	3,35	3,65	7,29
Cenizas	1,41	0,82	1,05
Energía (Kcal)	17	16	31
Agua (gr)	93,79	94,64	90,21
Fibra total (gr)	3,1	1,7	3,1
Calcio, Ca (mg)	52	40	49
Hierro, Fe (mg)	0,83	0,4	0,726
Magnesio, Mg (mg)	15	11	17
Fósforo, P (mg)	28	25	50
Potasio, K (mg)	314	287	414
Sodio, Na (mg)	22	87	52
Zinc, Zn (mg)	0,79	0,13	0,2
Cobre, Cu (mg)	0,099	0,034	0,066
Manganeso, Mn (mg)	0,42	0,102	0,191
Vitamina A, IU	2050	134	134
Vitamina A, RE	205	13	13
Vitamina E (mg)	0,44	0,36	*
Vitamina C (mg)	6,5	7	12
Tiamina (mg)	0,08	0,046	0,01
Riboflavina (mg)	0,075	0,045	0,032
Niacina (mg)	0,4	0,323	0,64
Ácido Pantoténico (mg) acid	0,9	0,186	0,232
Vitamina B-6 (mg)	0,02	0,087	0,047
Folato (mcg)	142	28	27
Vitamina B-12 (mcg)	0	0	0
Colesterol (mg)	0	0	0

Fuente: Handbook n°8 - USDA

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