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Artichoke vs Rapini - In-Depth Nutrition Comparison

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Summary of differences between Artichoke and Rapini

  • Artichoke has more Copper, Fiber, and Magnesium, however Rapini is higher in Vitamin K, Vitamin A, Iron, Vitamin E , Vitamin C, Vitamin B1, and Calcium.
  • Rapini covers your daily need of Vitamin K 174% more than Artichoke.
  • Artichoke has 6 times more Copper than Rapini. While Artichoke has 0.231mg of Copper, Rapini has only 0.042mg.

These are the specific foods used in this comparison Artichokes, (globe or french), raw and Broccoli raab, raw.

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Artichoke 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Rapini
Contains more Potassium +88.8%
Contains more Magnesium +172.7%
Contains more Copper +450%
Contains more Phosphorus +23.3%
Contains more Iron +67.2%
Contains more Calcium +145.5%
Contains more Zinc +57.1%
Contains less Sodium -64.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 14% 33% 43% 77% 14% 39% 13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +88.8%
Contains more Magnesium +172.7%
Contains more Copper +450%
Contains more Phosphorus +23.3%
Contains more Iron +67.2%
Contains more Calcium +145.5%
Contains more Zinc +57.1%
Contains less Sodium -64.9%

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 +72.6%
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +47.4%
Contains more Vitamin K +1413.5%
Contains more Folate +22.1%
Equal in Vitamin B5 - 0.322
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 1% 4% 0% 18% 16% 20% 21% 27% 0% 37% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin C +72.6%
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +47.4%
Contains more Vitamin K +1413.5%
Contains more Folate +22.1%
Equal in Vitamin B5 - 0.322

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Artichoke
86
Rapini
Mineral Summary Score
35
Artichoke
27
Rapini

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 food.
Protein
20%
Artichoke
19%
Rapini
Carbohydrates
11%
Artichoke
3%
Rapini
Fats
1%
Artichoke
2%
Rapini

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Artichoke Rapini
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 61mg)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.014g)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
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.

All nutrients comparison - raw data values

Nutrient Artichoke Rapini Opinion
Calories 47 22 Artichoke
Protein 3.27 3.17 Artichoke
Fats 0.15 0.49 Rapini
Vitamin C 11.7 20.2 Rapini
Carbs 10.51 2.85 Artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 1.28 2.14 Rapini
Calcium 44 108 Rapini
Potassium 370 196 Artichoke
Magnesium 60 22 Artichoke
Sugar 0.99 0.38 Rapini
Fiber 5.4 2.7 Artichoke
Copper 0.231 0.042 Artichoke
Zinc 0.49 0.77 Rapini
Starch
Phosphorus 90 73 Artichoke
Sodium 94 33 Rapini
Vitamin A 13 2622 Rapini
Vitamin E 0.19 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.072 0.162 Rapini
Vitamin B2 0.066 0.129 Rapini
Vitamin B3 1.046 1.221 Rapini
Vitamin B5 0.338 0.322 Artichoke
Vitamin B6 0.116 0.171 Rapini
Vitamin B12 0 0
Vitamin K 14.8 224 Rapini
Folate 68 83 Rapini
Trans Fat 0 0
Saturated Fat 0.036 0.05 Artichoke
Monounsaturated Fat 0.005 0.026 Rapini
Polyunsaturated fat 0.064 0.13 Rapini
Tryptophan 0.043 Rapini
Threonine 0.106 Rapini
Isoleucine 0.104 Rapini
Leucine 0.17 Rapini
Lysine 0.198 Rapini
Methionine 0.048 Rapini
Phenylalanine 0.128 Rapini
Valine 0.153 Rapini
Histidine 0.066 Rapini
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.