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  6. Breadfruit vs. Rapini

Breadfruit vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between breadfruit and rapini

  • Breadfruit is higher in vitamin C, fiber, and potassium, yet rapini is higher in vitamin K, vitamin A, iron, folate, manganese, vitamin E, and calcium.
  • Rapini covers your daily vitamin K needs 186% more than breadfruit.
  • Breadfruit contains 3 times more potassium than rapini. While breadfruit contains 490mg of potassium, rapini contains only 196mg.
  • The glycemic index of rapini is lower.

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

Infographic

Breadfruit vs Rapini infographic
Infographic link

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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Rapini
Rapini
6
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 +13.6%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +100%
Contains less SodiumSodium -93.9%
Contains more CalciumCalcium +535.3%
Contains more IronIron +296.3%
Contains more ZincZinc +541.7%
Contains more PhosphorusPhosphorus +143.3%
Contains more ManganeseManganese +558.3%
Contains more SeleniumSelenium +66.7%

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 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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Rapini
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% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +43.6%
Contains more Vitamin B5Vitamin B5 +41.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1520%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B6Vitamin B6 +71%
Contains more Vitamin KVitamin K +44700%
Contains more FolateFolate +492.9%
Contains more CholineCholine +86.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Rapini DV% diff.
Vitamin K 0.5µg 224µg 186%
Iron 0.54mg 2.14mg 20%
Folate 14µg 83µg 17%
Manganese 0.06mg 0.395mg 15%
Vitamin A 0µg 131µg 15%
Vitamin E 0.1mg 1.62mg 10%
Vitamin C 29mg 20.2mg 10%
Calcium 17mg 108mg 9%
Potassium 490mg 196mg 9%
Fiber 4.9g 2.7g 9%
Carbs 27.12g 2.85g 8%
Vitamin B2 0.03mg 0.129mg 8%
Zinc 0.12mg 0.77mg 6%
Phosphorus 30mg 73mg 6%
Vitamin B6 0.1mg 0.171mg 5%
Copper 0.084mg 0.042mg 5%
Protein 1.07g 3.17g 4%
Calories 103kcal 22kcal 4%
Vitamin B1 0.11mg 0.162mg 4%
Vitamin B5 0.457mg 0.322mg 3%
Vitamin B3 0.9mg 1.221mg 2%
Choline 9.8mg 18.3mg 2%
Selenium 0.6µg 1µg 1%
Sodium 2mg 33mg 1%
Magnesium 25mg 22mg 1%
Fats 0.23g 0.49g 0%
Net carbs 22.22g 0.15g N/A
Sugar 11g 0.38g N/A
Saturated fat 0.048g 0.05g 0%
Monounsaturated fat 0.034g 0.026g 0%
Polyunsaturated fat 0.066g 0.13g 0%
Tryptophan 0.043mg 0%
Threonine 0.052mg 0.106mg 0%
Isoleucine 0.064mg 0.104mg 0%
Leucine 0.065mg 0.17mg 0%
Lysine 0.037mg 0.198mg 0%
Methionine 0.01mg 0.048mg 0%
Phenylalanine 0.026mg 0.128mg 0%
Valine 0.047mg 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Rapini
Rapini
4
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 CarbsCarbs +851.6%
Contains more ProteinProtein +196.3%
Contains more FatsFats +113%
Contains more WaterWater +31%
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 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 +30.8%
Contains more Poly. FatPolyunsaturated fat +97%
~equal in Saturated fat ~0.05g

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.