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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 RAE, 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.

Infographic

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
Contains more Magnesium +172.7%
Contains more Phosphorus +23.3%
Contains more Potassium +88.8%
Contains more Copper +450%
Contains more Calcium +145.5%
Contains more Iron +67.2%
Contains less Sodium -64.9%
Contains more Zinc +57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Magnesium +172.7%
Contains more Phosphorus +23.3%
Contains more Potassium +88.8%
Contains more Copper +450%
Contains more Calcium +145.5%
Contains more Iron +67.2%
Contains less Sodium -64.9%
Contains more Zinc +57.1%

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 A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin C +72.6%
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 Folate +22.1%
Contains more Vitamin K +1413.5%
Equal in Vitamin B5 - 0.322
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
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 +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin C +72.6%
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 Folate +22.1%
Contains more Vitamin K +1413.5%
Equal in Vitamin B5 - 0.322

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

All nutrients comparison - raw data values

Nutrient Artichoke Rapini Opinion
Net carbs 5.11g 0.15g Artichoke
Protein 3.27g 3.17g Artichoke
Fats 0.15g 0.49g Rapini
Carbs 10.51g 2.85g Artichoke
Calories 47kcal 22kcal Artichoke
Starch g g
Fructose g 0.17g Rapini
Sugar 0.99g 0.38g Rapini
Fiber 5.4g 2.7g Artichoke
Calcium 44mg 108mg Rapini
Iron 1.28mg 2.14mg Rapini
Magnesium 60mg 22mg Artichoke
Phosphorus 90mg 73mg Artichoke
Potassium 370mg 196mg Artichoke
Sodium 94mg 33mg Rapini
Zinc 0.49mg 0.77mg Rapini
Copper 0.231mg 0.042mg Artichoke
Vitamin A 13IU 2622IU Rapini
Vitamin E 0.19mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 20.2mg Rapini
Vitamin B1 0.072mg 0.162mg Rapini
Vitamin B2 0.066mg 0.129mg Rapini
Vitamin B3 1.046mg 1.221mg Rapini
Vitamin B5 0.338mg 0.322mg Artichoke
Vitamin B6 0.116mg 0.171mg Rapini
Folate 68µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 14.8µg 224µg Rapini
Tryptophan mg 0.043mg Rapini
Threonine mg 0.106mg Rapini
Isoleucine mg 0.104mg Rapini
Leucine mg 0.17mg Rapini
Lysine mg 0.198mg Rapini
Methionine mg 0.048mg Rapini
Phenylalanine mg 0.128mg Rapini
Valine mg 0.153mg Rapini
Histidine mg 0.066mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.05g Artichoke
Monounsaturated Fat 0.005g 0.026g Rapini
Polyunsaturated fat 0.064g 0.13g Rapini

Which food is preferable for your diet?

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

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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

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.

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.