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Basil vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between Basil and Rapini

  • Basil has more Vitamin K, Copper, Manganese, Vitamin A, Iron, Magnesium, and Calcium, however, Rapini is richer in Vitamin B1, and Vitamin E.
  • Basil covers your daily Vitamin K needs 159% more than Rapini.
  • Rapini has 9 times less Copper than Basil. Basil has 0.385mg of Copper, while Rapini has 0.042mg.

Specific food types used in this comparison are Basil, fresh and Broccoli raab, raw.

Infographic

Basil 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.
Basil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Rapini
2
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 +190.9%
Contains more CalciumCalcium +63.9%
Contains more PotassiumPotassium +50.5%
Contains more IronIron +48.1%
Contains more CopperCopper +816.7%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +190.6%
Contains more PhosphorusPhosphorus +30.4%
Contains more SeleniumSelenium +233.3%
~equal in Zinc ~0.77mg

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.
Basil
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 60% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Rapini
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin AVitamin A +101.2%
Contains more Vitamin KVitamin K +85.2%
Contains more Vitamin CVitamin C +12.2%
Contains more Vitamin EVitamin E +102.5%
Contains more Vitamin B1Vitamin B1 +376.5%
Contains more Vitamin B2Vitamin B2 +69.7%
Contains more Vitamin B3Vitamin B3 +35.4%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more Vitamin B6Vitamin B6 +10.3%
Contains more FolateFolate +22.1%
Contains more CholineCholine +60.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Rapini
3
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 +30.6%
Contains more OtherOther +59.6%
~equal in Protein ~3.17g
~equal in Carbs ~2.85g
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
3
8% 17% 75%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Rapini
0
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 less Sat. FatSaturated Fat -18%
Contains more Mono. FatMonounsaturated Fat +238.5%
Contains more Poly. FatPolyunsaturated fat +199.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
1
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
Rapini
3
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +750%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Rapini
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Basil Rapini Opinion
Calories 23kcal 22kcal Basil
Protein 3.15g 3.17g Rapini
Fats 0.64g 0.49g Basil
Vitamin C 18mg 20.2mg Rapini
Net carbs 1.05g 0.15g Basil
Carbs 2.65g 2.85g Rapini
Magnesium 64mg 22mg Basil
Calcium 177mg 108mg Basil
Potassium 295mg 196mg Basil
Iron 3.17mg 2.14mg Basil
Sugar 0.3g 0.38g Basil
Fiber 1.6g 2.7g Rapini
Copper 0.385mg 0.042mg Basil
Zinc 0.81mg 0.77mg Basil
Phosphorus 56mg 73mg Rapini
Sodium 4mg 33mg Basil
Vitamin A 5275IU 2622IU Basil
Vitamin A 264µg 131µg Basil
Vitamin E 0.8mg 1.62mg Rapini
Manganese 1.148mg 0.395mg Basil
Selenium 0.3µg 1µg Rapini
Vitamin B1 0.034mg 0.162mg Rapini
Vitamin B2 0.076mg 0.129mg Rapini
Vitamin B3 0.902mg 1.221mg Rapini
Vitamin B5 0.209mg 0.322mg Rapini
Vitamin B6 0.155mg 0.171mg Rapini
Vitamin K 414.8µg 224µg Basil
Folate 68µg 83µg Rapini
Choline 11.4mg 18.3mg Rapini
Saturated Fat 0.041g 0.05g Basil
Monounsaturated Fat 0.088g 0.026g Basil
Polyunsaturated fat 0.389g 0.13g Basil
Tryptophan 0.039mg 0.043mg Rapini
Threonine 0.104mg 0.106mg Rapini
Isoleucine 0.104mg 0.104mg
Leucine 0.191mg 0.17mg Basil
Lysine 0.11mg 0.198mg Rapini
Methionine 0.036mg 0.048mg Rapini
Phenylalanine 0.13mg 0.128mg Basil
Valine 0.127mg 0.153mg Rapini
Histidine 0.051mg 0.066mg Rapini
Fructose 0.02g 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
121%
Basil
80%
Rapini
Minerals Daily Need Coverage Score
57%
Basil
27%
Rapini

Comparison summary

Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 38)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.4)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.