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Arugula vs Rapini - In-Depth Nutrition Comparison

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A recap on differences between Arugula and Rapini

  • Arugula is higher in Magnesium, Calcium, and Potassium, yet Rapini is higher in Vitamin K, Vitamin B1, Iron, Vitamin E , Vitamin B6, Vitamin C, and Vitamin B3.
  • Rapini covers your daily Vitamin K needs 96% more than Arugula.
  • Arugula contains 2 times more Magnesium than Rapini. While Arugula contains 47mg of Magnesium, Rapini contains only 22mg.

Food varieties used in this article are Arugula, raw and Broccoli raab, raw.

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Arugula 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
:
3
Rapini
Contains more Calcium +48.1%
Contains more Potassium +88.3%
Contains more Magnesium +113.6%
Contains more Copper +81%
Contains less Sodium -18.2%
Contains more Iron +46.6%
Contains more Zinc +63.8%
Contains more Phosphorus +40.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Calcium +48.1%
Contains more Potassium +88.3%
Contains more Magnesium +113.6%
Contains more Copper +81%
Contains less Sodium -18.2%
Contains more Iron +46.6%
Contains more Zinc +63.8%
Contains more Phosphorus +40.4%

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
:
8
Rapini
Contains more Vitamin B5 +35.7%
Contains more Folate +16.9%
Contains more Vitamin C +34.7%
Contains more Vitamin A +10.5%
Contains more Vitamin E +276.7%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +300.3%
Contains more Vitamin B6 +134.2%
Contains more Vitamin K +106.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
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 B5 +35.7%
Contains more Folate +16.9%
Contains more Vitamin C +34.7%
Contains more Vitamin A +10.5%
Contains more Vitamin E +276.7%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +300.3%
Contains more Vitamin B6 +134.2%
Contains more Vitamin K +106.3%

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
52
Arugula
86
Rapini
Mineral Summary Score
29
Arugula
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
15%
Arugula
19%
Rapini
Carbohydrates
4%
Arugula
3%
Rapini
Fats
3%
Arugula
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.
Arugula Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium 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
Arugula 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 - 1.67g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.036g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 6mg)
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 Arugula Rapini Opinion
Calories 25 22 Arugula
Protein 2.58 3.17 Rapini
Fats 0.66 0.49 Arugula
Vitamin C 15 20.2 Rapini
Carbs 3.65 2.85 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 2.14 Rapini
Calcium 160 108 Arugula
Potassium 369 196 Arugula
Magnesium 47 22 Arugula
Sugar 2.05 0.38 Rapini
Fiber 1.6 2.7 Rapini
Copper 0.076 0.042 Arugula
Zinc 0.47 0.77 Rapini
Starch
Phosphorus 52 73 Rapini
Sodium 27 33 Arugula
Vitamin A 2373 2622 Rapini
Vitamin E 0.43 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.044 0.162 Rapini
Vitamin B2 0.086 0.129 Rapini
Vitamin B3 0.305 1.221 Rapini
Vitamin B5 0.437 0.322 Arugula
Vitamin B6 0.073 0.171 Rapini
Vitamin B12 0 0
Vitamin K 108.6 224 Rapini
Folate 97 83 Arugula
Trans Fat 0 0
Saturated Fat 0.086 0.05 Rapini
Monounsaturated Fat 0.049 0.026 Arugula
Polyunsaturated fat 0.319 0.13 Arugula
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.