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Rapini vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between Rapini and Cassava

  • Rapini has more Vitamin K, Iron, Vitamin A RAE, Folate, Vitamin E , Calcium, Phosphorus, Vitamin B6, and Vitamin B1, however, Cassava is richer in Copper.
  • Rapini covers your daily Vitamin K needs 185% more than Cassava.
  • Cassava has 131 times less Vitamin A RAE than Rapini. Rapini has 131µg of Vitamin A RAE, while Cassava has 1µg.

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

Infographic

Rapini vs Cassava 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.
Rapini
7
:
Contains more Calcium +575%
Contains more Iron +692.6%
Contains more Phosphorus +170.4%
Contains more Zinc +126.5%
Contains more Selenium +42.9%
Contains more Potassium +38.3%
Contains less Sodium -57.6%
Contains more Copper +138.1%
Equal in Magnesium - 21
Equal in Manganese - 0.384
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 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +575%
Contains more Iron +692.6%
Contains more Phosphorus +170.4%
Contains more Zinc +126.5%
Contains more Selenium +42.9%
Contains more Potassium +38.3%
Contains less Sodium -57.6%
Contains more Copper +138.1%
Equal in Magnesium - 21
Equal in Manganese - 0.384

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
:
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +200.9%
Contains more Vitamin B6 +94.3%
Contains more Folate +207.4%
Contains more Vitamin K +11689.5%
Equal in Vitamin C - 20.6
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 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +200.9%
Contains more Vitamin B6 +94.3%
Contains more Folate +207.4%
Contains more Vitamin K +11689.5%
Equal in Vitamin C - 20.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
4
:
Contains more Protein +133.1%
Contains more Fats +75%
Contains more Water +55.1%
Contains more Other +51.6%
Contains more Carbs +1235.4%
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +133.1%
Contains more Fats +75%
Contains more Water +55.1%
Contains more Other +51.6%
Contains more Carbs +1235.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
:
Contains less Saturated Fat -32.4%
Contains more Polyunsaturated fat +170.8%
Contains more Monounsaturated Fat +188.5%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -32.4%
Contains more Polyunsaturated fat +170.8%
Contains more Monounsaturated Fat +188.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Cassava Opinion
Net carbs 0.15g 36.26g Cassava
Protein 3.17g 1.36g Rapini
Fats 0.49g 0.28g Rapini
Carbs 2.85g 38.06g Cassava
Calories 22kcal 160kcal Cassava
Fructose 0.17g Rapini
Sugar 0.38g 1.7g Rapini
Fiber 2.7g 1.8g Rapini
Calcium 108mg 16mg Rapini
Iron 2.14mg 0.27mg Rapini
Magnesium 22mg 21mg Rapini
Phosphorus 73mg 27mg Rapini
Potassium 196mg 271mg Cassava
Sodium 33mg 14mg Cassava
Zinc 0.77mg 0.34mg Rapini
Copper 0.042mg 0.1mg Cassava
Manganese 0.395mg 0.384mg Rapini
Selenium 1µg 0.7µg Rapini
Vitamin A 2622IU 13IU Rapini
Vitamin A RAE 131µg 1µg Rapini
Vitamin E 1.62mg 0.19mg Rapini
Vitamin C 20.2mg 20.6mg Cassava
Vitamin B1 0.162mg 0.087mg Rapini
Vitamin B2 0.129mg 0.048mg Rapini
Vitamin B3 1.221mg 0.854mg Rapini
Vitamin B5 0.322mg 0.107mg Rapini
Vitamin B6 0.171mg 0.088mg Rapini
Folate 83µg 27µg Rapini
Vitamin K 224µg 1.9µg Rapini
Tryptophan 0.043mg 0.019mg Rapini
Threonine 0.106mg 0.028mg Rapini
Isoleucine 0.104mg 0.027mg Rapini
Leucine 0.17mg 0.039mg Rapini
Lysine 0.198mg 0.044mg Rapini
Methionine 0.048mg 0.011mg Rapini
Phenylalanine 0.128mg 0.026mg Rapini
Valine 0.153mg 0.035mg Rapini
Histidine 0.066mg 0.02mg Rapini
Saturated Fat 0.05g 0.074g Rapini
Monounsaturated Fat 0.026g 0.075g Cassava
Polyunsaturated fat 0.13g 0.048g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Cassava
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
14%
Cassava
Minerals Daily Need Coverage Score
27%
Rapini
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 62)
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 contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 19mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.