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Rapini vs Welsh onion - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 16mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food contains less Sugars?
Rapini
Rapini contains less Sugars (difference - 1.8g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Welsh onion
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rapini Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
103
Rapini
82
Welsh onion
Mineral Summary Score
19
Rapini
12
Welsh onion

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
4
:
Contains more Iron +75.4%
Contains more Calcium +500%
Contains more Zinc +48.1%
Contains more Phosphorus +49%
Contains more Copper +66.7%
Contains less Sodium -48.5%
Equal in Potassium - 212
Equal in Magnesium - 23
Contains more Iron +75.4%
Contains more Calcium +500%
Contains more Zinc +48.1%
Contains more Phosphorus +49%
Contains more Copper +66.7%
Contains less Sodium -48.5%
Equal in Potassium - 212
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
8
:
Contains more Vitamin A +126%
Contains more Vitamin E +217.6%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +137.5%
Contains more Vitamin K +15.8%
Contains more Vitamin C +33.7%
Contains more Vitamin A +126%
Contains more Vitamin E +217.6%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +137.5%
Contains more Vitamin K +15.8%
Contains more Vitamin C +33.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
19%
Rapini
11%
Welsh onion
Carbohydrates
3%
Rapini
7%
Welsh onion
Fats
2%
Rapini
2%
Welsh onion

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rapini Welsh onion Opinion
Calories 22 34 Welsh onion
Protein 3.17 1.9 Rapini
Fats 0.49 0.4 Rapini
Vitamin C 20.2 27 Welsh onion
Carbs 2.85 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.22 Rapini
Calcium 108 18 Rapini
Potassium 196 212 Welsh onion
Magnesium 22 23 Welsh onion
Sugars 0.38 2.18 Welsh onion
Fiber 2.7 2.4 Rapini
Copper 0.042 0.07 Welsh onion
Zinc 0.77 0.52 Rapini
Starch
Phosphorus 73 49 Rapini
Sodium 33 17 Welsh onion
Vitamin A 2622 1160 Rapini
Vitamin E 1.62 0.51 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.05 Rapini
Vitamin B2 0.129 0.09 Rapini
Vitamin B3 1.221 0.4 Rapini
Vitamin B5 0.322 0.169 Rapini
Vitamin B6 0.171 0.072 Rapini
Vitamin B12 0 0
Vitamin K 224 193.4 Rapini
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.05 0.067 Rapini
Monounsaturated Fat 0.026 0.056 Welsh onion
Polyunsaturated fat 0.13 0.156 Welsh onion
Tryptophan 0.043 0.021 Rapini
Threonine 0.106 0.074 Rapini
Isoleucine 0.104 0.081 Rapini
Leucine 0.17 0.113 Rapini
Lysine 0.198 0.095 Rapini
Methionine 0.048 0.021 Rapini
Phenylalanine 0.128 0.061 Rapini
Valine 0.153 0.084 Rapini
Histidine 0.066 0.033 Rapini
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.