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Arugula vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between Arugula and Rapini

  • Arugula is higher in Magnesium, Calcium, and Potassium, yet Rapini is higher in Vitamin K, Vitamin B1, Iron, Vitamin E , Vitamin B6, Vitamin C, and Vitamin B3.
  • Rapini covers your daily Vitamin K needs 96% more than Arugula.
  • Arugula contains 2 times more Magnesium than Rapini. While Arugula contains 47mg of Magnesium, Rapini contains only 22mg.

Food varieties used in this article are Arugula, raw and Broccoli raab, raw.

Infographic

Arugula vs Rapini infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Rapini
Contains more Calcium +48.1%
Contains more Magnesium +113.6%
Contains more Potassium +88.3%
Contains less Sodium -18.2%
Contains more Copper +81%
Contains more Iron +46.6%
Contains more Phosphorus +40.4%
Contains more Zinc +63.8%
Contains more Manganese +23.1%
Contains more Selenium +233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +48.1%
Contains more Magnesium +113.6%
Contains more Potassium +88.3%
Contains less Sodium -18.2%
Contains more Copper +81%
Contains more Iron +46.6%
Contains more Phosphorus +40.4%
Contains more Zinc +63.8%
Contains more Manganese +23.1%
Contains more Selenium +233.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Rapini
Contains more Vitamin B5 +35.7%
Contains more Folate +16.9%
Contains more Vitamin A +10.5%
Contains more Vitamin E +276.7%
Contains more Vitamin C +34.7%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +300.3%
Contains more Vitamin B6 +134.2%
Contains more Vitamin K +106.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B5 +35.7%
Contains more Folate +16.9%
Contains more Vitamin A +10.5%
Contains more Vitamin E +276.7%
Contains more Vitamin C +34.7%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +300.3%
Contains more Vitamin B6 +134.2%
Contains more Vitamin K +106.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Rapini
Contains more Fats +34.7%
Contains more Carbs +28.1%
Contains more Other +48.9%
Contains more Protein +22.9%
Equal in Water - 92.55
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Fats +34.7%
Contains more Carbs +28.1%
Contains more Other +48.9%
Contains more Protein +22.9%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Rapini
Contains more Monounsaturated Fat +88.5%
Contains more Polyunsaturated fat +145.4%
Contains less Saturated Fat -41.9%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +88.5%
Contains more Polyunsaturated fat +145.4%
Contains less Saturated Fat -41.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Arugula Rapini Opinion
Net carbs 2.05g 0.15g Arugula
Protein 2.58g 3.17g Rapini
Fats 0.66g 0.49g Arugula
Carbs 3.65g 2.85g Arugula
Calories 25kcal 22kcal Arugula
Fructose 0.17g Rapini
Sugar 2.05g 0.38g Rapini
Fiber 1.6g 2.7g Rapini
Calcium 160mg 108mg Arugula
Iron 1.46mg 2.14mg Rapini
Magnesium 47mg 22mg Arugula
Phosphorus 52mg 73mg Rapini
Potassium 369mg 196mg Arugula
Sodium 27mg 33mg Arugula
Zinc 0.47mg 0.77mg Rapini
Copper 0.076mg 0.042mg Arugula
Manganese 0.321mg 0.395mg Rapini
Selenium 0.3µg 1µg Rapini
Vitamin A 2373IU 2622IU Rapini
Vitamin A RAE 119µg 131µg Rapini
Vitamin E 0.43mg 1.62mg Rapini
Vitamin C 15mg 20.2mg Rapini
Vitamin B1 0.044mg 0.162mg Rapini
Vitamin B2 0.086mg 0.129mg Rapini
Vitamin B3 0.305mg 1.221mg Rapini
Vitamin B5 0.437mg 0.322mg Arugula
Vitamin B6 0.073mg 0.171mg Rapini
Folate 97µg 83µg Arugula
Vitamin K 108.6µg 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.086g 0.05g Rapini
Monounsaturated Fat 0.049g 0.026g Arugula
Polyunsaturated fat 0.319g 0.13g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Arugula
86%
Rapini
Minerals Daily Need Coverage Score
28%
Arugula
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.67g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.036g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.