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

Spinach vs. Rapini — In-Depth Nutrition Comparison

Compare

The main differences between Spinach and Rapini

  • Spinach is richer in Vitamin K, Vitamin A RAE, Manganese, Iron, Folate, Magnesium, Copper, Vitamin B2, and Potassium, yet Rapini is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Spinach is 225% higher.
  • Spinach contains 4 times more Copper than Rapini. Spinach contains 0.174mg of Copper, while Rapini contains 0.042mg.

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

Infographic

Spinach 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
Spinach
7
:
3
Rapini
Rapini
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%
Contains more Phosphorus +30.4%
Contains less Sodium -52.9%
Equal in Zinc - 0.77
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
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%
Contains more Phosphorus +30.4%
Contains less Sodium -52.9%
Equal in Zinc - 0.77

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
Spinach
6
:
4
Rapini
Rapini
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%
Contains more Vitamin C +106.1%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B3 +149.2%
Contains more Vitamin B5 +122.1%
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%
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 +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%
Contains more Vitamin C +106.1%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B3 +149.2%
Contains more Vitamin B5 +122.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Rapini
Rapini
Contains more Carbs +31.6%
Contains more Other +92.6%
Contains more Fats +88.5%
Equal in Protein - 3.17
Equal in Water - 92.55
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
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 +31.6%
Contains more Other +92.6%
Contains more Fats +88.5%
Equal in Protein - 3.17
Equal in Water - 92.55

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable
Rapini
Rapini vs Broccoli
Broccoli
Rapini
Rapini vs Radish
Radish
Rapini
Rapini vs Rutabagas
Rutabagas

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
183%
Spinach
86%
Rapini
Minerals Daily Need Coverage Score
52%
Spinach
27%
Rapini

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.