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Rapini vs. Carrot — In-Depth Nutrition Comparison

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Significant differences between Rapini and Carrot

  • Rapini has more Vitamin K, Iron, Folate, Vitamin C, Manganese, Vitamin B1, Calcium, Vitamin E , and Vitamin B2, however, Carrot is richer in Vitamin A RAE.
  • Rapini covers your daily Vitamin K needs 176% more than Carrot.
  • Carrot has 7 times less Iron than Rapini. Rapini has 2.14mg of Iron, while Carrot has 0.3mg.

Specific food types used in this comparison are Broccoli raab, raw and Carrots, raw.

Infographic

Rapini vs Carrot 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.
Rapini
8
:
2
Carrot
Contains more Calcium +227.3%
Contains more Iron +613.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +108.6%
Contains less Sodium -52.2%
Contains more Zinc +220.8%
Contains more Manganese +176.2%
Contains more Selenium +900%
Contains more Potassium +63.3%
Equal in Copper - 0.045
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 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +227.3%
Contains more Iron +613.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +108.6%
Contains less Sodium -52.2%
Contains more Zinc +220.8%
Contains more Manganese +176.2%
Contains more Selenium +900%
Contains more Potassium +63.3%
Equal in Copper - 0.045

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
9
:
1
Carrot
Contains more Vitamin E +145.5%
Contains more Vitamin C +242.4%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +23.9%
Contains more Folate +336.8%
Contains more Vitamin K +1597%
Contains more Vitamin A +537.1%
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 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +145.5%
Contains more Vitamin C +242.4%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +23.9%
Contains more Folate +336.8%
Contains more Vitamin K +1597%
Contains more Vitamin A +537.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
:
2
Carrot
Contains more Protein +240.9%
Contains more Fats +104.2%
Contains more Carbs +236.1%
Equal in Water - 88.29
Equal in Other - 0.96
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +240.9%
Contains more Fats +104.2%
Contains more Carbs +236.1%
Equal in Water - 88.29
Equal in Other - 0.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
:
1
Carrot
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +11.1%
Contains less Saturated Fat -26%
Equal in Polyunsaturated fat - 0.117
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +11.1%
Contains less Saturated Fat -26%
Equal in Polyunsaturated fat - 0.117

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
:
4
Carrot
Contains more Starch +∞%
Contains more Sucrose +3163.6%
Contains more Glucose +490%
Contains more Fructose +223.5%
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
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +3163.6%
Contains more Glucose +490%
Contains more Fructose +223.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Carrot Opinion
Net carbs 0.15g 6.78g Carrot
Protein 3.17g 0.93g Rapini
Fats 0.49g 0.24g Rapini
Carbs 2.85g 9.58g Carrot
Calories 22kcal 41kcal Carrot
Starch 1.43g Carrot
Fructose 0.17g 0.55g Carrot
Sugar 0.38g 4.74g Rapini
Fiber 2.7g 2.8g Carrot
Calcium 108mg 33mg Rapini
Iron 2.14mg 0.3mg Rapini
Magnesium 22mg 12mg Rapini
Phosphorus 73mg 35mg Rapini
Potassium 196mg 320mg Carrot
Sodium 33mg 69mg Rapini
Zinc 0.77mg 0.24mg Rapini
Copper 0.042mg 0.045mg Carrot
Manganese 0.395mg 0.143mg Rapini
Selenium 1µg 0.1µg Rapini
Vitamin A 2622IU 16706IU Carrot
Vitamin A RAE 131µg 835µg Carrot
Vitamin E 1.62mg 0.66mg Rapini
Vitamin C 20.2mg 5.9mg Rapini
Vitamin B1 0.162mg 0.066mg Rapini
Vitamin B2 0.129mg 0.058mg Rapini
Vitamin B3 1.221mg 0.983mg Rapini
Vitamin B5 0.322mg 0.273mg Rapini
Vitamin B6 0.171mg 0.138mg Rapini
Folate 83µg 19µg Rapini
Vitamin K 224µg 13.2µg Rapini
Tryptophan 0.043mg 0.012mg Rapini
Threonine 0.106mg 0.191mg Carrot
Isoleucine 0.104mg 0.077mg Rapini
Leucine 0.17mg 0.102mg Rapini
Lysine 0.198mg 0.101mg Rapini
Methionine 0.048mg 0.02mg Rapini
Phenylalanine 0.128mg 0.061mg Rapini
Valine 0.153mg 0.069mg Rapini
Histidine 0.066mg 0.04mg Rapini
Saturated Fat 0.05g 0.037g Carrot
Monounsaturated Fat 0.026g 0.014g Rapini
Polyunsaturated fat 0.13g 0.117g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Carrot
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
98%
Carrot
Minerals Daily Need Coverage Score
27%
Rapini
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.36g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.013g)
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)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.