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  6. Rapini vs. Spinach

Rapini vs. Spinach — In-Depth Nutrition Comparison

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The main differences between Rapini and Spinach

  • Rapini is richer in Vitamin C, yet Spinach is richer in Vitamin K, Vitamin A RAE, Manganese, Iron, Folate, Magnesium, Copper, Vitamin B2, and Potassium.
  • Daily need coverage for Vitamin K from Spinach is 225% higher.
  • Rapini contains 2 times more Vitamin C than Spinach. Rapini contains 20.2mg of Vitamin C, while Spinach contains 9.8mg.

Food types used in this article are Broccoli raab, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Rapini vs Spinach 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
Rapini
3
:
7
Spinach
Spinach
Contains more Phosphorus +30.4%
Contains less Sodium -52.9%
Contains more Calcium +25.9%
Contains more Iron +66.8%
Contains more Magnesium +295.5%
Contains more Potassium +137.8%
Contains more Copper +314.3%
Contains more Manganese +136.7%
Contains more Selenium +50%
Equal in Zinc - 0.76
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +30.4%
Contains less Sodium -52.9%
Contains more Calcium +25.9%
Contains more Iron +66.8%
Contains more Magnesium +295.5%
Contains more Potassium +137.8%
Contains more Copper +314.3%
Contains more Manganese +136.7%
Contains more Selenium +50%
Equal in Zinc - 0.76

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
Rapini
4
:
6
Spinach
Spinach
Contains more Vitamin C +106.1%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B3 +149.2%
Contains more Vitamin B5 +122.1%
Contains more Vitamin A +299.7%
Contains more Vitamin E +28.4%
Contains more Vitamin B2 +82.9%
Contains more Vitamin B6 +41.5%
Contains more Folate +75.9%
Contains more Vitamin K +120.4%
Rapini
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +106.1%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B3 +149.2%
Contains more Vitamin B5 +122.1%
Contains more Vitamin A +299.7%
Contains more Vitamin E +28.4%
Contains more Vitamin B2 +82.9%
Contains more Vitamin B6 +41.5%
Contains more Folate +75.9%
Contains more Vitamin K +120.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Spinach
Spinach
Contains more Fats +88.5%
Contains more Carbs +31.6%
Contains more Other +92.6%
Equal in Protein - 2.97
Equal in Water - 91.21
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +88.5%
Contains more Carbs +31.6%
Contains more Other +92.6%
Equal in Protein - 2.97
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +19.3%
Contains less Saturated Fat -14%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +19.3%
Contains less Saturated Fat -14%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Spinach Opinion
Net carbs 0.15g 1.35g Spinach
Protein 3.17g 2.97g Rapini
Fats 0.49g 0.26g Rapini
Carbs 2.85g 3.75g Spinach
Calories 22kcal 23kcal Spinach
Fructose 0.17g Rapini
Sugar 0.38g 0.43g Rapini
Fiber 2.7g 2.4g Rapini
Calcium 108mg 136mg Spinach
Iron 2.14mg 3.57mg Spinach
Magnesium 22mg 87mg Spinach
Phosphorus 73mg 56mg Rapini
Potassium 196mg 466mg Spinach
Sodium 33mg 70mg Rapini
Zinc 0.77mg 0.76mg Rapini
Copper 0.042mg 0.174mg Spinach
Manganese 0.395mg 0.935mg Spinach
Selenium 1µg 1.5µg Spinach
Vitamin A 2622IU 10481IU Spinach
Vitamin A RAE 131µg 524µg Spinach
Vitamin E 1.62mg 2.08mg Spinach
Vitamin C 20.2mg 9.8mg Rapini
Vitamin B1 0.162mg 0.095mg Rapini
Vitamin B2 0.129mg 0.236mg Spinach
Vitamin B3 1.221mg 0.49mg Rapini
Vitamin B5 0.322mg 0.145mg Rapini
Vitamin B6 0.171mg 0.242mg Spinach
Folate 83µg 146µg Spinach
Vitamin K 224µg 493.6µg Spinach
Tryptophan 0.043mg 0.04mg Rapini
Threonine 0.106mg 0.127mg Spinach
Isoleucine 0.104mg 0.152mg Spinach
Leucine 0.17mg 0.231mg Spinach
Lysine 0.198mg 0.182mg Rapini
Methionine 0.048mg 0.055mg Spinach
Phenylalanine 0.128mg 0.134mg Spinach
Valine 0.153mg 0.168mg Spinach
Histidine 0.066mg 0.066mg
Saturated Fat 0.05g 0.043g Spinach
Monounsaturated Fat 0.026g 0.006g Rapini
Polyunsaturated fat 0.13g 0.109g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Rapini
183%
Spinach
Minerals Daily Need Coverage Score
27%
Rapini
52%
Spinach

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 37mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.