Rapini vs. Arugula — In-Depth Nutrition Comparison
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A recap on differences between Rapini and Arugula
- Rapini is higher in Vitamin K, Vitamin B1, Iron, Vitamin E , Vitamin B6, Vitamin C, and Vitamin B3, yet Arugula is higher in Magnesium, Calcium, and Potassium.
- Rapini covers your daily Vitamin K needs 96% more than Arugula.
- Rapini contains 4 times more Vitamin B3 than Arugula. While Rapini contains 1.221mg of Vitamin B3, Arugula contains only 0.305mg.
Food varieties used in this article are Broccoli raab, raw and Arugula, raw.
Infographic
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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.
Contains
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Iron
+46.6%
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Phosphorus
+40.4%
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Zinc
+63.8%
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Manganese
+23.1%
Contains
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Selenium
+233.3%
Contains
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Calcium
+48.1%
Contains
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Magnesium
+113.6%
Contains
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Potassium
+88.3%
Contains
less
Sodium
-18.2%
Contains
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Copper
+81%
Contains
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Iron
+46.6%
Contains
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Phosphorus
+40.4%
Contains
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Zinc
+63.8%
Contains
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Manganese
+23.1%
Contains
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Selenium
+233.3%
Contains
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Calcium
+48.1%
Contains
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Magnesium
+113.6%
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Potassium
+88.3%
Contains
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Sodium
-18.2%
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Copper
+81%
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.
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Contains
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Vitamin A
+10.5%
Contains
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Vitamin E
+276.7%
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Vitamin C
+34.7%
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Vitamin B1
+268.2%
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Vitamin B2
+50%
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Vitamin B3
+300.3%
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Vitamin B6
+134.2%
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Vitamin K
+106.3%
Contains
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Vitamin B5
+35.7%
Contains
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Folate
+16.9%
Equal in Vitamin A - 2373
Contains
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Vitamin A
+10.5%
Contains
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Vitamin E
+276.7%
Contains
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Vitamin C
+34.7%
Contains
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Vitamin B1
+268.2%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+300.3%
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Vitamin B6
+134.2%
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Vitamin K
+106.3%
Contains
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Vitamin B5
+35.7%
Contains
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Folate
+16.9%
Equal in Vitamin A - 2373
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+22.9%
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Fats
+34.7%
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Carbs
+28.1%
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Other
+48.9%
Equal in Water - 91.71
Contains
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Protein
+22.9%
Contains
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Fats
+34.7%
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Carbs
+28.1%
Contains
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Other
+48.9%
Equal in Water - 91.71
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-41.9%
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Monounsaturated Fat
+88.5%
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Polyunsaturated fat
+145.4%
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Saturated Fat
-41.9%
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Monounsaturated Fat
+88.5%
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Polyunsaturated fat
+145.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.15g | 2.05g |
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| Protein | 3.17g | 2.58g |
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| Fats | 0.49g | 0.66g |
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| Carbs | 2.85g | 3.65g |
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| Calories | 22kcal | 25kcal |
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| Fructose | 0.17g |
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| Sugar | 0.38g | 2.05g |
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| Fiber | 2.7g | 1.6g |
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| Calcium | 108mg | 160mg |
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| Iron | 2.14mg | 1.46mg |
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| Magnesium | 22mg | 47mg |
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| Phosphorus | 73mg | 52mg |
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| Potassium | 196mg | 369mg |
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| Sodium | 33mg | 27mg |
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| Zinc | 0.77mg | 0.47mg |
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| Copper | 0.042mg | 0.076mg |
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| Manganese | 0.395mg | 0.321mg |
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| Selenium | 1µg | 0.3µg |
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| Vitamin A | 2622IU | 2373IU |
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| Vitamin A RAE | 131µg | 119µg |
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| Vitamin E | 1.62mg | 0.43mg |
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| Vitamin C | 20.2mg | 15mg |
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| Vitamin B1 | 0.162mg | 0.044mg |
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| Vitamin B2 | 0.129mg | 0.086mg |
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| Vitamin B3 | 1.221mg | 0.305mg |
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| Vitamin B5 | 0.322mg | 0.437mg |
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| Vitamin B6 | 0.171mg | 0.073mg |
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| Folate | 83µg | 97µg |
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| Vitamin K | 224µg | 108.6µg |
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| Tryptophan | 0.043mg |
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| Threonine | 0.106mg |
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| Isoleucine | 0.104mg |
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| Leucine | 0.17mg |
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| Lysine | 0.198mg |
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| Methionine | 0.048mg |
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| Phenylalanine | 0.128mg |
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| Valine | 0.153mg |
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| Histidine | 0.066mg |
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| Saturated Fat | 0.05g | 0.086g |
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| Monounsaturated Fat | 0.026g | 0.049g |
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| Polyunsaturated fat | 0.13g | 0.319g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
86%
52%
Minerals Daily Need Coverage Score
27%
28%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 1.67g)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.036g)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Arugula contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
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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.