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Rapini vs. Garden cress — In-Depth Nutrition Comparison

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How are Rapini and Garden cress different?

  • Rapini is higher in Iron, Vitamin B1, and Fiber, however, Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Copper, Potassium, Vitamin B2, and Manganese.
  • Daily need coverage for Vitamin K from Garden cress is 265% higher.
  • Rapini contains 2 times more Fiber than Garden cress. While Rapini contains 2.7g of Fiber, Garden cress contains only 1.1g.

Broccoli raab, raw and Cress, garden, raw are the varieties used in this article.

Infographic

Rapini vs Garden cress 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 +33.3%
Contains more Iron +64.6%
Contains more Zinc +234.8%
Contains more Selenium +11.1%
Contains more Magnesium +72.7%
Contains more Potassium +209.2%
Contains less Sodium -57.6%
Contains more Copper +304.8%
Contains more Manganese +40%
Equal in Phosphorus - 76
Equal in Selenium - 0.9
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 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +33.3%
Contains more Iron +64.6%
Contains more Zinc +234.8%
Contains more Selenium +11.1%
Contains more Magnesium +72.7%
Contains more Potassium +209.2%
Contains less Sodium -57.6%
Contains more Copper +304.8%
Contains more Manganese +40%
Equal in Phosphorus - 76
Equal in Selenium - 0.9

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
5
:
Contains more Vitamin E +131.4%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +33.1%
Contains more Vitamin A +163.8%
Contains more Vitamin C +241.6%
Contains more Vitamin B2 +101.6%
Contains more Vitamin B6 +44.4%
Contains more Vitamin K +141.9%
Equal in Folate - 80
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 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +131.4%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +33.1%
Contains more Vitamin A +163.8%
Contains more Vitamin C +241.6%
Contains more Vitamin B2 +101.6%
Contains more Vitamin B6 +44.4%
Contains more Vitamin K +141.9%
Equal in Folate - 80

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.9%
Contains more Fats +42.9%
Contains more Carbs +93%
Contains more Other +91.5%
Equal in Water - 89.4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +21.9%
Contains more Fats +42.9%
Contains more Carbs +93%
Contains more Other +91.5%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54%
Contains more Monounsaturated Fat +819.2%
Contains more Polyunsaturated fat +75.4%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -54%
Contains more Monounsaturated Fat +819.2%
Contains more Polyunsaturated fat +75.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Garden cress Opinion
Net carbs 0.15g 4.4g Garden cress
Protein 3.17g 2.6g Rapini
Fats 0.49g 0.7g Garden cress
Carbs 2.85g 5.5g Garden cress
Calories 22kcal 32kcal Garden cress
Fructose 0.17g Rapini
Sugar 0.38g 4.4g Rapini
Fiber 2.7g 1.1g Rapini
Calcium 108mg 81mg Rapini
Iron 2.14mg 1.3mg Rapini
Magnesium 22mg 38mg Garden cress
Phosphorus 73mg 76mg Garden cress
Potassium 196mg 606mg Garden cress
Sodium 33mg 14mg Garden cress
Zinc 0.77mg 0.23mg Rapini
Copper 0.042mg 0.17mg Garden cress
Manganese 0.395mg 0.553mg Garden cress
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 6917IU Garden cress
Vitamin A RAE 131µg 346µg Garden cress
Vitamin E 1.62mg 0.7mg Rapini
Vitamin C 20.2mg 69mg Garden cress
Vitamin B1 0.162mg 0.08mg Rapini
Vitamin B2 0.129mg 0.26mg Garden cress
Vitamin B3 1.221mg 1mg Rapini
Vitamin B5 0.322mg 0.242mg Rapini
Vitamin B6 0.171mg 0.247mg Garden cress
Folate 83µg 80µg Rapini
Vitamin K 224µg 541.9µg Garden cress
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 0.05g 0.023g Garden cress
Monounsaturated Fat 0.026g 0.239g Garden cress
Polyunsaturated fat 0.13g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Garden cress
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
187%
Garden cress
Minerals Daily Need Coverage Score
27%
Rapini
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.