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Seaweed vs. Rapini — In-Depth Nutrition Comparison

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Differences between Seaweed and Rapini

  • Seaweed has more Folate, Magnesium, Copper, and Iron, while Rapini has more Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B6, and Vitamin B1.
  • Rapini's daily need coverage for Vitamin K is 132% higher.
  • Rapini contains 7 times less Sodium than Seaweed. Seaweed contains 233mg of Sodium, while Rapini contains 33mg.

The food types used in this comparison are Seaweed, kelp, raw and Broccoli raab, raw.

Infographic

Seaweed vs Rapini 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.
:
5
Rapini
Contains more Calcium +55.6%
Contains more Iron +33.2%
Contains more Magnesium +450%
Contains more Zinc +59.7%
Contains more Copper +209.5%
Contains more Phosphorus +73.8%
Contains more Potassium +120.2%
Contains less Sodium -85.8%
Contains more Manganese +97.5%
Contains more Selenium +42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +55.6%
Contains more Iron +33.2%
Contains more Magnesium +450%
Contains more Zinc +59.7%
Contains more Copper +209.5%
Contains more Phosphorus +73.8%
Contains more Potassium +120.2%
Contains less Sodium -85.8%
Contains more Manganese +97.5%
Contains more Selenium +42.9%

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.
:
7
Rapini
Contains more Vitamin B2 +16.3%
Contains more Vitamin B5 +99.4%
Contains more Folate +116.9%
Contains more Vitamin A +2160.3%
Contains more Vitamin E +86.2%
Contains more Vitamin C +573.3%
Contains more Vitamin B1 +224%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B6 +8450%
Contains more Vitamin K +239.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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%
Contains more Vitamin B2 +16.3%
Contains more Vitamin B5 +99.4%
Contains more Folate +116.9%
Contains more Vitamin A +2160.3%
Contains more Vitamin E +86.2%
Contains more Vitamin C +573.3%
Contains more Vitamin B1 +224%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B6 +8450%
Contains more Vitamin K +239.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Rapini
Contains more Fats +14.3%
Contains more Carbs +235.8%
Contains more Other +603.2%
Contains more Protein +88.7%
Contains more Water +13.4%
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Fats +14.3%
Contains more Carbs +235.8%
Contains more Other +603.2%
Contains more Protein +88.7%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Rapini
Contains more Monounsaturated Fat +276.9%
Contains less Saturated Fat -79.8%
Contains more Polyunsaturated fat +176.6%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +276.9%
Contains less Saturated Fat -79.8%
Contains more Polyunsaturated fat +176.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Rapini Opinion
Net carbs 8.27g 0.15g Seaweed
Protein 1.68g 3.17g Rapini
Fats 0.56g 0.49g Seaweed
Carbs 9.57g 2.85g Seaweed
Calories 43kcal 22kcal Seaweed
Fructose 0.17g Rapini
Sugar 0.6g 0.38g Rapini
Fiber 1.3g 2.7g Rapini
Calcium 168mg 108mg Seaweed
Iron 2.85mg 2.14mg Seaweed
Magnesium 121mg 22mg Seaweed
Phosphorus 42mg 73mg Rapini
Potassium 89mg 196mg Rapini
Sodium 233mg 33mg Rapini
Zinc 1.23mg 0.77mg Seaweed
Copper 0.13mg 0.042mg Seaweed
Manganese 0.2mg 0.395mg Rapini
Selenium 0.7µg 1µg Rapini
Vitamin A 116IU 2622IU Rapini
Vitamin A RAE 6µg 131µg Rapini
Vitamin E 0.87mg 1.62mg Rapini
Vitamin C 3mg 20.2mg Rapini
Vitamin B1 0.05mg 0.162mg Rapini
Vitamin B2 0.15mg 0.129mg Seaweed
Vitamin B3 0.47mg 1.221mg Rapini
Vitamin B5 0.642mg 0.322mg Seaweed
Vitamin B6 0.002mg 0.171mg Rapini
Folate 180µg 83µg Seaweed
Vitamin K 66µg 224µg Rapini
Tryptophan 0.048mg 0.043mg Seaweed
Threonine 0.055mg 0.106mg Rapini
Isoleucine 0.076mg 0.104mg Rapini
Leucine 0.083mg 0.17mg Rapini
Lysine 0.082mg 0.198mg Rapini
Methionine 0.025mg 0.048mg Rapini
Phenylalanine 0.043mg 0.128mg Rapini
Valine 0.072mg 0.153mg Rapini
Histidine 0.024mg 0.066mg Rapini
Saturated Fat 0.247g 0.05g Rapini
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.026g Seaweed
Polyunsaturated fat 0.047g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Rapini
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
36%
Seaweed
86%
Rapini
Minerals Daily Need Coverage Score
41%
Seaweed
27%
Rapini

Comparison summary

Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 200mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.197g)
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 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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.