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  6. Arugula vs. Rapini

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

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" 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Rapini
Rapini
5
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 +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Rapini
Rapini
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Rapini 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 C 15mg 20.2mg 6%
Magnesium 47mg 22mg 6%
Vitamin B3 0.305mg 1.221mg 6%
Calcium 160mg 108mg 5%
Potassium 369mg 196mg 5%
Fiber 1.6g 2.7g 4%
Copper 0.076mg 0.042mg 4%
Folate 97µg 83µg 4%
Zinc 0.47mg 0.77mg 3%
Phosphorus 52mg 73mg 3%
Manganese 0.321mg 0.395mg 3%
Vitamin B2 0.086mg 0.129mg 3%
Vitamin B5 0.437mg 0.322mg 2%
Protein 2.58g 3.17g 1%
Vitamin A 119µg 131µg 1%
Selenium 0.3µg 1µg 1%
Choline 15.3mg 18.3mg 1%
Polyunsaturated fat 0.319g 0.13g 1%
Calories 25kcal 22kcal 0%
Protein per 100 calories 10g 14g N/A
Calories per 10 g protein 97kcal 69kcal N/A
Weight per 100 calories 400g 455g N/A
Fats 0.66g 0.49g 0%
Net carbs 2.05g 0.15g N/A
Carbs 3.65g 2.85g 0%
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Rapini
Rapini
2
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 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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 +88.5%
Contains more Poly. FatPolyunsaturated fat +145.4%
Contains less Sat. FatSaturated fat -41.9%

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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. 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.