Arugula vs. Rapini — In-Depth Nutrition Comparison
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A recap on the 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.
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.
| Contains more MagnesiumMagnesium | +113.6% |
| Contains more CalciumCalcium | +48.1% |
| Contains more PotassiumPotassium | +88.3% |
| Contains more CopperCopper | +81% |
| Contains less SodiumSodium | -18.2% |
| Contains more IronIron | +46.6% |
| Contains more ZincZinc | +63.8% |
| Contains more PhosphorusPhosphorus | +40.4% |
| Contains more ManganeseManganese | +23.1% |
| Contains more SeleniumSelenium | +233.3% |
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.
| Contains more Vitamin B5Vitamin B5 | +35.7% |
| Contains more FolateFolate | +16.9% |
| Contains more Vitamin CVitamin C | +34.7% |
| Contains more Vitamin AVitamin A | +10.1% |
| Contains more Vitamin EVitamin E | +276.7% |
| Contains more Vitamin B1Vitamin B1 | +268.2% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +300.3% |
| Contains more Vitamin B6Vitamin B6 | +134.2% |
| Contains more Vitamin KVitamin K | +106.3% |
| Contains more CholineCholine | +19.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 224µg | 96% |
| Vitamin B1 | 0.044mg | 0.162mg | 10% |
| Iron | 1.46mg | 2.14mg | 9% |
| Vitamin E | 0.43mg | 1.62mg | 8% |
| Vitamin B6 | 0.073mg | 0.171mg | 8% |
| Vitamin B3 | 0.305mg | 1.221mg | 6% |
| Magnesium | 47mg | 22mg | 6% |
| Vitamin C | 15mg | 20.2mg | 6% |
| Potassium | 369mg | 196mg | 5% |
| Calcium | 160mg | 108mg | 5% |
| Copper | 0.076mg | 0.042mg | 4% |
| Fiber | 1.6g | 2.7g | 4% |
| Folate | 97µg | 83µg | 4% |
| Zinc | 0.47mg | 0.77mg | 3% |
| Manganese | 0.321mg | 0.395mg | 3% |
| Vitamin B2 | 0.086mg | 0.129mg | 3% |
| Phosphorus | 52mg | 73mg | 3% |
| Vitamin B5 | 0.437mg | 0.322mg | 2% |
| Choline | 15.3mg | 18.3mg | 1% |
| Vitamin A | 119µg | 131µg | 1% |
| Polyunsaturated fat | 0.319g | 0.13g | 1% |
| Selenium | 0.3µg | 1µg | 1% |
| Protein | 2.58g | 3.17g | 1% |
| Calories | 25kcal | 22kcal | 0% |
| Fats | 0.66g | 0.49g | 0% |
| Carbs | 3.65g | 2.85g | 0% |
| Net carbs | 2.05g | 0.15g | N/A |
| Sugar | 2.05g | 0.38g | N/A |
| Sodium | 27mg | 33mg | 0% |
| Saturated fat | 0.086g | 0.05g | 0% |
| Monounsaturated fat | 0.049g | 0.026g | 0% |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.106mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.198mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.128mg | 0% | |
| Valine | 0.153mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +34.7% |
| Contains more CarbsCarbs | +28.1% |
| Contains more OtherOther | +48.9% |
| Contains more ProteinProtein | +22.9% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +88.5% |
| Contains more Poly. FatPolyunsaturated fat | +145.4% |
| Contains less Sat. FatSaturated fat | -41.9% |
