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Zucchini vs Rapini - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food contains less Sugars?
Rapini
Rapini contains less Sugars (difference - 2.12g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.034g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($0.4)

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.
Zucchini Rapini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Zucchini Rapini
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
15
Zucchini
103
Rapini
Mineral Summary Score
9
Zucchini
19
Rapini

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
:
5
Rapini
Contains more Potassium +33.2%
Contains more Copper +26.2%
Contains less Sodium -75.8%
Contains more Iron +478.4%
Contains more Calcium +575%
Contains more Magnesium +22.2%
Contains more Zinc +140.6%
Contains more Phosphorus +92.1%
Contains more Potassium +33.2%
Contains more Copper +26.2%
Contains less Sodium -75.8%
Contains more Iron +478.4%
Contains more Calcium +575%
Contains more Magnesium +22.2%
Contains more Zinc +140.6%
Contains more Phosphorus +92.1%

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
:
9
Rapini
Contains more Vitamin C +12.8%
Contains more Vitamin A +1211%
Contains more Vitamin E +1250%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.2%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +57.8%
Contains more Vitamin K +5109.3%
Equal in Vitamin B6 - 0.171
Contains more Vitamin C +12.8%
Contains more Vitamin A +1211%
Contains more Vitamin E +1250%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.2%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +57.8%
Contains more Vitamin K +5109.3%
Equal in Vitamin B6 - 0.171

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
7%
Zucchini
19%
Rapini
Carbohydrates
3%
Zucchini
3%
Rapini
Fats
1%
Zucchini
2%
Rapini

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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 Zucchini Rapini Opinion
Calories 17 22 Rapini
Protein 1.21 3.17 Rapini
Fats 0.32 0.49 Rapini
Vitamin C 17.9 20.2 Rapini
Carbs 3.11 2.85 Zucchini
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 2.14 Rapini
Calcium 16 108 Rapini
Potassium 261 196 Zucchini
Magnesium 18 22 Rapini
Sugars 2.5 0.38 Zucchini
Fiber 1 2.7 Rapini
Copper 0.053 0.042 Zucchini
Zinc 0.32 0.77 Rapini
Starch 0 Zucchini
Phosphorus 38 73 Rapini
Sodium 8 33 Zucchini
Vitamin A 200 2622 Rapini
Vitamin E 0.12 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.045 0.162 Rapini
Vitamin B2 0.094 0.129 Rapini
Vitamin B3 0.451 1.221 Rapini
Vitamin B5 0.204 0.322 Rapini
Vitamin B6 0.163 0.171 Rapini
Vitamin B12 0 0
Vitamin K 4.3 224 Rapini
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.084 0.05 Rapini
Monounsaturated Fat 0.011 0.026 Rapini
Polyunsaturated fat 0.091 0.13 Rapini
Tryptophan 0.01 0.043 Rapini
Threonine 0.029 0.106 Rapini
Isoleucine 0.044 0.104 Rapini
Leucine 0.071 0.17 Rapini
Lysine 0.067 0.198 Rapini
Methionine 0.018 0.048 Rapini
Phenylalanine 0.043 0.128 Rapini
Valine 0.054 0.153 Rapini
Histidine 0.026 0.066 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.