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.
- Basil has a higher glycemic index. The glycemic index of basil is 70, while the glycemic index of rapini is 32.
Specific food types used in this comparison are Basil, fresh 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 | +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% |
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 AVitamin A | +101.5% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 414.8µg | 224µg | 159% |
| Copper | 0.385mg | 0.042mg | 38% |
| Manganese | 1.148mg | 0.395mg | 33% |
| Vitamin A | 264µg | 131µg | 15% |
| Iron | 3.17mg | 2.14mg | 13% |
| Vitamin B1 | 0.034mg | 0.162mg | 11% |
| Magnesium | 64mg | 22mg | 10% |
| Calcium | 177mg | 108mg | 7% |
| Vitamin E | 0.8mg | 1.62mg | 5% |
| Fiber | 1.6g | 2.7g | 4% |
| Folate | 68µg | 83µg | 4% |
| Vitamin B2 | 0.076mg | 0.129mg | 4% |
| Potassium | 295mg | 196mg | 3% |
| Vitamin B3 | 0.902mg | 1.221mg | 2% |
| Phosphorus | 56mg | 73mg | 2% |
| Vitamin C | 18mg | 20.2mg | 2% |
| Polyunsaturated fat | 0.389g | 0.13g | 2% |
| Vitamin B5 | 0.209mg | 0.322mg | 2% |
| Vitamin B6 | 0.155mg | 0.171mg | 1% |
| Sodium | 4mg | 33mg | 1% |
| Choline | 11.4mg | 18.3mg | 1% |
| Selenium | 0.3µg | 1µg | 1% |
| Calories | 23kcal | 22kcal | 0% |
| Protein | 3.15g | 3.17g | 0% |
| Fats | 0.64g | 0.49g | 0% |
| Carbs | 2.65g | 2.85g | 0% |
| Net carbs | 1.05g | 0.15g | N/A |
| Sugar | 0.3g | 0.38g | N/A |
| Zinc | 0.81mg | 0.77mg | 0% |
| Saturated fat | 0.041g | 0.05g | 0% |
| Monounsaturated fat | 0.088g | 0.026g | 0% |
| Tryptophan | 0.039mg | 0.043mg | 0% |
| Threonine | 0.104mg | 0.106mg | 0% |
| Isoleucine | 0.104mg | 0.104mg | 0% |
| Leucine | 0.191mg | 0.17mg | 0% |
| Lysine | 0.11mg | 0.198mg | 0% |
| Methionine | 0.036mg | 0.048mg | 0% |
| Phenylalanine | 0.13mg | 0.128mg | 0% |
| Valine | 0.127mg | 0.153mg | 0% |
| Histidine | 0.051mg | 0.066mg | 0% |
| Fructose | 0.02g | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
71%
Minerals Daily Need Coverage Score
57%
27%
Comparison summary
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 38)
Which food is cheaper?
Rapini is cheaper (difference - $2.4)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Basil contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Basil is lower in Saturated fat (difference - 0.009g)
Which food is richer in minerals?
Basil is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)