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Rapini vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between Rapini and Wakame

  • Rapini is higher in Vitamin K, Vitamin C, Vitamin B6, Vitamin A RAE, and Fiber, yet Wakame is higher in Manganese, Folate, Copper, and Magnesium.
  • Rapini covers your daily Vitamin K needs 182% more than Wakame.
  • Rapini contains 86 times more Vitamin B6 than Wakame. While Rapini contains 0.171mg of Vitamin B6, Wakame contains only 0.002mg.
  • The amount of Sodium in Rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Seaweed, wakame, raw.

Infographic

Rapini vs Wakame 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
4
:
6
Wakame
Contains more Potassium +292%
Contains less Sodium -96.2%
Contains more Zinc +102.6%
Contains more Selenium +42.9%
Contains more Calcium +38.9%
Contains more Magnesium +386.4%
Contains more Copper +576.2%
Contains more Manganese +254.4%
Equal in Iron - 2.18
Equal in Phosphorus - 80
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 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +292%
Contains less Sodium -96.2%
Contains more Zinc +102.6%
Contains more Selenium +42.9%
Contains more Calcium +38.9%
Contains more Magnesium +386.4%
Contains more Copper +576.2%
Contains more Manganese +254.4%
Equal in Iron - 2.18
Equal in Phosphorus - 80

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
6
:
4
Wakame
Contains more Vitamin A +628.3%
Contains more Vitamin E +62%
Contains more Vitamin C +573.3%
Contains more Vitamin B1 +170%
Contains more Vitamin B6 +8450%
Contains more Vitamin K +4126.4%
Contains more Vitamin B2 +78.3%
Contains more Vitamin B3 +31%
Contains more Vitamin B5 +116.5%
Contains more Folate +136.1%
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 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +628.3%
Contains more Vitamin E +62%
Contains more Vitamin C +573.3%
Contains more Vitamin B1 +170%
Contains more Vitamin B6 +8450%
Contains more Vitamin K +4126.4%
Contains more Vitamin B2 +78.3%
Contains more Vitamin B3 +31%
Contains more Vitamin B5 +116.5%
Contains more Folate +136.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
:
3
Wakame
Contains more Water +15.7%
Contains more Fats +30.6%
Contains more Carbs +220.7%
Contains more Other +666%
Equal in Protein - 3.03
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% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +15.7%
Contains more Fats +30.6%
Contains more Carbs +220.7%
Contains more Other +666%
Equal in Protein - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
:
2
Wakame
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +67.7%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +67.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Wakame Opinion
Net carbs 0.15g 8.64g Wakame
Protein 3.17g 3.03g Rapini
Fats 0.49g 0.64g Wakame
Carbs 2.85g 9.14g Wakame
Calories 22kcal 45kcal Wakame
Fructose 0.17g Rapini
Sugar 0.38g 0.65g Rapini
Fiber 2.7g 0.5g Rapini
Calcium 108mg 150mg Wakame
Iron 2.14mg 2.18mg Wakame
Magnesium 22mg 107mg Wakame
Phosphorus 73mg 80mg Wakame
Potassium 196mg 50mg Rapini
Sodium 33mg 872mg Rapini
Zinc 0.77mg 0.38mg Rapini
Copper 0.042mg 0.284mg Wakame
Manganese 0.395mg 1.4mg Wakame
Selenium 1µg 0.7µg Rapini
Vitamin A 2622IU 360IU Rapini
Vitamin A RAE 131µg 18µg Rapini
Vitamin E 1.62mg 1mg Rapini
Vitamin C 20.2mg 3mg Rapini
Vitamin B1 0.162mg 0.06mg Rapini
Vitamin B2 0.129mg 0.23mg Wakame
Vitamin B3 1.221mg 1.6mg Wakame
Vitamin B5 0.322mg 0.697mg Wakame
Vitamin B6 0.171mg 0.002mg Rapini
Folate 83µg 196µg Wakame
Vitamin K 224µg 5.3µg Rapini
Tryptophan 0.043mg 0.035mg Rapini
Threonine 0.106mg 0.165mg Wakame
Isoleucine 0.104mg 0.087mg Rapini
Leucine 0.17mg 0.257mg Wakame
Lysine 0.198mg 0.112mg Rapini
Methionine 0.048mg 0.063mg Wakame
Phenylalanine 0.128mg 0.112mg Rapini
Valine 0.153mg 0.209mg Wakame
Histidine 0.066mg 0.015mg Rapini
Saturated Fat 0.05g 0.13g Rapini
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.026g 0.058g Wakame
Polyunsaturated fat 0.13g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
27%
Rapini
65%
Wakame

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 839mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.08g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.