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Rapini vs. Brussels sprout — In-Depth Nutrition Comparison

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The main differences between Rapini and Brussels sprout

  • Rapini is richer in Vitamin K, Vitamin A RAE, Iron, Calcium, and Folate, yet Brussels sprout is richer in Vitamin C, and Potassium.
  • Daily need coverage for Vitamin C from Brussels sprout is 72% higher.
  • Rapini contains 3 times more Vitamin A RAE than Brussels sprout. Rapini contains 131µg of Vitamin A RAE, while Brussels sprout contains 38µg.

Food types used in this article are Broccoli raab, raw and Brussels sprouts, raw.

Infographic

Rapini vs Brussels sprout 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 more Calcium +157.1%
Contains more Iron +52.9%
Contains more Zinc +83.3%
Contains more Manganese +17.2%
Contains more Potassium +98.5%
Contains less Sodium -24.2%
Contains more Copper +66.7%
Contains more Selenium +60%
Equal in Magnesium - 23
Equal in Phosphorus - 69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +157.1%
Contains more Iron +52.9%
Contains more Zinc +83.3%
Contains more Manganese +17.2%
Contains more Potassium +98.5%
Contains less Sodium -24.2%
Contains more Copper +66.7%
Contains more Selenium +60%
Equal in Magnesium - 23
Equal in Phosphorus - 69

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.
Rapini
8
:
Contains more Vitamin A +247.7%
Contains more Vitamin E +84.1%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +63.9%
Contains more Folate +36.1%
Contains more Vitamin K +26.6%
Contains more Vitamin C +320.8%
Contains more Vitamin B6 +28.1%
Equal in Vitamin B5 - 0.309
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin A +247.7%
Contains more Vitamin E +84.1%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +63.9%
Contains more Folate +36.1%
Contains more Vitamin K +26.6%
Contains more Vitamin C +320.8%
Contains more Vitamin B6 +28.1%
Equal in Vitamin B5 - 0.309

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +63.3%
Contains more Carbs +214%
Contains more Other +45.7%
Equal in Protein - 3.38
Equal in Water - 86
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more Fats +63.3%
Contains more Carbs +214%
Contains more Other +45.7%
Equal in Protein - 3.38
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +117592.3%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +117592.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +318.2%
Contains more Glucose +710%
Contains more Fructose +447.1%
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +318.2%
Contains more Glucose +710%
Contains more Fructose +447.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Brussels sprout Opinion
Net carbs 0.15g 5.15g Brussels sprout
Protein 3.17g 3.38g Brussels sprout
Fats 0.49g 0.3g Rapini
Carbs 2.85g 8.95g Brussels sprout
Calories 22kcal 43kcal Brussels sprout
Fructose 0.17g 0.93g Brussels sprout
Sugar 0.38g 2.2g Rapini
Fiber 2.7g 3.8g Brussels sprout
Calcium 108mg 42mg Rapini
Iron 2.14mg 1.4mg Rapini
Magnesium 22mg 23mg Brussels sprout
Phosphorus 73mg 69mg Rapini
Potassium 196mg 389mg Brussels sprout
Sodium 33mg 25mg Brussels sprout
Zinc 0.77mg 0.42mg Rapini
Copper 0.042mg 0.07mg Brussels sprout
Manganese 0.395mg 0.337mg Rapini
Selenium 1µg 1.6µg Brussels sprout
Vitamin A 2622IU 754IU Rapini
Vitamin A RAE 131µg 38µg Rapini
Vitamin E 1.62mg 0.88mg Rapini
Vitamin C 20.2mg 85mg Brussels sprout
Vitamin B1 0.162mg 0.139mg Rapini
Vitamin B2 0.129mg 0.09mg Rapini
Vitamin B3 1.221mg 0.745mg Rapini
Vitamin B5 0.322mg 0.309mg Rapini
Vitamin B6 0.171mg 0.219mg Brussels sprout
Folate 83µg 61µg Rapini
Vitamin K 224µg 177µg Rapini
Tryptophan 0.043mg 0.037mg Rapini
Threonine 0.106mg 0.12mg Brussels sprout
Isoleucine 0.104mg 0.132mg Brussels sprout
Leucine 0.17mg 0.152mg Rapini
Lysine 0.198mg 0.154mg Rapini
Methionine 0.048mg 0.032mg Rapini
Phenylalanine 0.128mg 0.098mg Rapini
Valine 0.153mg 0.155mg Brussels sprout
Histidine 0.066mg 0.076mg Brussels sprout
Saturated Fat 0.05g 0.062g Rapini
Monounsaturated Fat 0.026g 0.023g Rapini
Polyunsaturated fat 0.13g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Rapini
81%
Brussels sprout
Minerals Daily Need Coverage Score
27%
Rapini
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.