Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Rapini

Spinach raw vs. Rapini — In-Depth Nutrition Comparison

Compare

Summary of differences between Spinach raw and Rapini

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, Magnesium, Potassium, Copper, Vitamin C, and Iron, however, Rapini is higher in Vitamin B1.
  • Spinach raw covers your daily need of Vitamin K 216% more than Rapini.
  • Spinach raw has 4 times more Magnesium than Rapini. While Spinach raw has 79mg of Magnesium, Rapini has only 22mg.

These are the specific foods used in this comparison Spinach, raw and Broccoli raab, raw.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
5
:
4
Rapini
Rapini
Contains more Iron +26.6%
Contains more Magnesium +259.1%
Contains more Potassium +184.7%
Contains more Copper +209.5%
Contains more Manganese +127.1%
Contains more Phosphorus +49%
Contains less Sodium -58.2%
Contains more Zinc +45.3%
Equal in Calcium - 108
Equal in Selenium - 1
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Iron +26.6%
Contains more Magnesium +259.1%
Contains more Potassium +184.7%
Contains more Copper +209.5%
Contains more Manganese +127.1%
Contains more Phosphorus +49%
Contains less Sodium -58.2%
Contains more Zinc +45.3%
Equal in Calcium - 108
Equal in Selenium - 1

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.
Spinach raw
Spinach raw
7
:
3
Rapini
Rapini
Contains more Vitamin A +257.6%
Contains more Vitamin E +25.3%
Contains more Vitamin C +39.1%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B6 +14%
Contains more Folate +133.7%
Contains more Vitamin K +115.6%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B3 +68.6%
Contains more Vitamin B5 +395.4%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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%
Contains more Vitamin A +257.6%
Contains more Vitamin E +25.3%
Contains more Vitamin C +39.1%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B6 +14%
Contains more Folate +133.7%
Contains more Vitamin K +115.6%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B3 +68.6%
Contains more Vitamin B5 +395.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Rapini
Rapini
Contains more Carbs +27.4%
Contains more Other +83%
Contains more Protein +10.8%
Contains more Fats +25.6%
Equal in Water - 92.55
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Rapini
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 Carbs +27.4%
Contains more Other +83%
Contains more Protein +10.8%
Contains more Fats +25.6%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Rapini
Rapini
Contains more Polyunsaturated fat +26.9%
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +160%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Polyunsaturated fat +26.9%
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +160%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
2
Rapini
Rapini
Contains more Galactose +∞%
Contains more Sucrose +57.1%
Contains more Fructose +13.3%
Equal in Glucose - 0.1
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Rapini
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Sucrose +57.1%
Contains more Fructose +13.3%
Equal in Glucose - 0.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Rapini Opinion
Net carbs 1.43g 0.15g Spinach raw
Protein 2.86g 3.17g Rapini
Fats 0.39g 0.49g Rapini
Carbs 3.63g 2.85g Spinach raw
Calories 23kcal 22kcal Spinach raw
Fructose 0.15g 0.17g Rapini
Sugar 0.42g 0.38g Rapini
Fiber 2.2g 2.7g Rapini
Calcium 99mg 108mg Rapini
Iron 2.71mg 2.14mg Spinach raw
Magnesium 79mg 22mg Spinach raw
Phosphorus 49mg 73mg Rapini
Potassium 558mg 196mg Spinach raw
Sodium 79mg 33mg Rapini
Zinc 0.53mg 0.77mg Rapini
Copper 0.13mg 0.042mg Spinach raw
Manganese 0.897mg 0.395mg Spinach raw
Selenium 1µg 1µg
Vitamin A 9377IU 2622IU Spinach raw
Vitamin A RAE 469µg 131µg Spinach raw
Vitamin E 2.03mg 1.62mg Spinach raw
Vitamin C 28.1mg 20.2mg Spinach raw
Vitamin B1 0.078mg 0.162mg Rapini
Vitamin B2 0.189mg 0.129mg Spinach raw
Vitamin B3 0.724mg 1.221mg Rapini
Vitamin B5 0.065mg 0.322mg Rapini
Vitamin B6 0.195mg 0.171mg Spinach raw
Folate 194µg 83µg Spinach raw
Vitamin K 482.9µg 224µg Spinach raw
Tryptophan 0.039mg 0.043mg Rapini
Threonine 0.122mg 0.106mg Spinach raw
Isoleucine 0.147mg 0.104mg Spinach raw
Leucine 0.223mg 0.17mg Spinach raw
Lysine 0.174mg 0.198mg Rapini
Methionine 0.053mg 0.048mg Spinach raw
Phenylalanine 0.129mg 0.128mg Spinach raw
Valine 0.161mg 0.153mg Spinach raw
Histidine 0.064mg 0.066mg Rapini
Saturated Fat 0.063g 0.05g Rapini
Monounsaturated Fat 0.01g 0.026g Rapini
Polyunsaturated fat 0.165g 0.13g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
181%
Spinach raw
86%
Rapini
Minerals Daily Need Coverage Score
45%
Spinach raw
27%
Rapini

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.013g)
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)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.