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  6. Amaranth leaves vs. Rapini

Amaranth leaves vs. Rapini — In-Depth Nutrition Comparison

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How are amaranth leaves and rapini different?

  • Amaranth leaves are higher in vitamin K, vitamin C, manganese, copper, potassium, calcium, magnesium, and vitamin A; however, rapini is richer in vitamin B1 and vitamin B5.
  • Daily need coverage for vitamin K for amaranth leaves is 763% higher.
  • Amaranth leaves contain 4 times more copper than rapini. While amaranth leaves contain 0.162mg of copper, rapini contains only 0.042mg.

Amaranth leaves, raw and Broccoli raab, raw are the varieties used in this article.

Infographic

Amaranth leaves vs Rapini infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Rapini
Rapini
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +99.1%
Contains more PotassiumPotassium +211.7%
Contains more CopperCopper +285.7%
Contains more ZincZinc +16.9%
Contains less SodiumSodium -39.4%
Contains more ManganeseManganese +124.1%
Contains more PhosphorusPhosphorus +46%
Contains more SeleniumSelenium +11.1%
~equal in Iron ~2.14mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Rapini
Rapini
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +114.4%
Contains more Vitamin AVitamin A +11.5%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more Vitamin KVitamin K +408.9%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +85.6%
Contains more Vitamin B5Vitamin B5 +403.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Rapini DV% diff.
Vitamin K 1140µg 224µg 763%
Vitamin C 43.3mg 20.2mg 26%
Manganese 0.885mg 0.395mg 21%
Copper 0.162mg 0.042mg 13%
Potassium 611mg 196mg 12%
Vitamin B1 0.027mg 0.162mg 11%
Vitamin E 1.62mg 11%
Fiber 2.7g 11%
Calcium 215mg 108mg 11%
Magnesium 55mg 22mg 8%
Vitamin B5 0.064mg 0.322mg 5%
Vitamin B3 0.658mg 1.221mg 4%
Phosphorus 50mg 73mg 3%
Choline 18.3mg 3%
Iron 2.32mg 2.14mg 2%
Vitamin B6 0.192mg 0.171mg 2%
Vitamin A 146µg 131µg 2%
Vitamin B2 0.158mg 0.129mg 2%
Zinc 0.9mg 0.77mg 1%
Sodium 20mg 33mg 1%
Folate 85µg 83µg 1%
Protein 2.46g 3.17g 1%
Calories 23kcal 22kcal 0%
Fats 0.33g 0.49g 0%
Carbs 4.02g 2.85g 0%
Net carbs 4.02g 0.15g N/A
Sugar 0.38g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.091g 0.05g 0%
Monounsaturated fat 0.076g 0.026g 0%
Polyunsaturated fat 0.147g 0.13g 0%
Tryptophan 0.031mg 0.043mg 0%
Threonine 0.099mg 0.106mg 0%
Isoleucine 0.119mg 0.104mg 0%
Leucine 0.195mg 0.17mg 0%
Lysine 0.127mg 0.198mg 0%
Methionine 0.036mg 0.048mg 0%
Phenylalanine 0.133mg 0.128mg 0%
Valine 0.137mg 0.153mg 0%
Histidine 0.052mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Rapini
Rapini
3
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 CarbsCarbs +41.1%
Contains more OtherOther +59.6%
Contains more ProteinProtein +28.9%
Contains more FatsFats +48.5%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +192.3%
Contains more Poly. FatPolyunsaturated fat +13.1%
Contains less Sat. FatSaturated fat -45.1%

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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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.