Broccoli vs. Rapini — In-Depth Nutrition Comparison
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What are the main differences between Broccoli and Rapini?
- Broccoli is richer in Vitamin C, and Vitamin B5, yet Rapini is richer in Vitamin K, Iron, Vitamin A, Manganese, Vitamin B1, Calcium, and Vitamin E.
- Rapini's daily need coverage for Vitamin K is 102% higher.
- Broccoli has 4 times more Vitamin C than Rapini. Broccoli has 89.2mg of Vitamin C, while Rapini has 20.2mg.
We used Broccoli, raw and Broccoli raab, raw types in this comparison.
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 PotassiumPotassium | +61.2% |
| Contains more CopperCopper | +16.7% |
| Contains more SeleniumSelenium | +150% |
| Contains more CalciumCalcium | +129.8% |
| Contains more IronIron | +193.2% |
| Contains more ZincZinc | +87.8% |
| Contains more PhosphorusPhosphorus | +10.6% |
| Contains more ManganeseManganese | +88.1% |
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 CVitamin C | +341.6% |
| Contains more Vitamin B5Vitamin B5 | +78% |
| Contains more Vitamin AVitamin A | +320.9% |
| Contains more Vitamin EVitamin E | +107.7% |
| Contains more Vitamin B1Vitamin B1 | +128.2% |
| Contains more Vitamin B2Vitamin B2 | +10.3% |
| Contains more Vitamin B3Vitamin B3 | +91.1% |
| Contains more Vitamin KVitamin K | +120.5% |
| Contains more FolateFolate | +31.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +133% |
| Contains more ProteinProtein | +12.4% |
| Contains more FatsFats | +32.4% |
~equal in
Water
~92.55g
~equal in
Other
~0.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -22% |
| Contains more Mono. FatMonounsaturated Fat | +136.4% |
| Contains more Poly. FatPolyunsaturated fat | +242.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +390% |
| Contains more FructoseFructose | +300% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0.11g
~equal in
Galactose
~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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 22kcal |
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| Protein | 2.82g | 3.17g |
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| Fats | 0.37g | 0.49g |
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| Vitamin C | 89.2mg | 20.2mg |
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| Net carbs | 4.04g | 0.15g |
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| Carbs | 6.64g | 2.85g |
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| Magnesium | 21mg | 22mg |
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| Calcium | 47mg | 108mg |
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| Potassium | 316mg | 196mg |
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| Iron | 0.73mg | 2.14mg |
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| Sugar | 1.7g | 0.38g |
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| Fiber | 2.6g | 2.7g |
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| Copper | 0.049mg | 0.042mg |
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| Zinc | 0.41mg | 0.77mg |
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| Phosphorus | 66mg | 73mg |
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| Sodium | 33mg | 33mg | |
| Vitamin A | 623IU | 2622IU |
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| Vitamin A | 31µg | 131µg |
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| Vitamin E | 0.78mg | 1.62mg |
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| Manganese | 0.21mg | 0.395mg |
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| Selenium | 2.5µg | 1µg |
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| Vitamin B1 | 0.071mg | 0.162mg |
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| Vitamin B2 | 0.117mg | 0.129mg |
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| Vitamin B3 | 0.639mg | 1.221mg |
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| Vitamin B5 | 0.573mg | 0.322mg |
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| Vitamin B6 | 0.175mg | 0.171mg |
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| Vitamin K | 101.6µg | 224µg |
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| Folate | 63µg | 83µg |
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| Choline | 18.7mg | 18.3mg |
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| Saturated Fat | 0.039g | 0.05g |
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| Monounsaturated Fat | 0.011g | 0.026g |
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| Polyunsaturated fat | 0.038g | 0.13g |
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| Tryptophan | 0.033mg | 0.043mg |
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| Threonine | 0.088mg | 0.106mg |
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| Isoleucine | 0.079mg | 0.104mg |
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| Leucine | 0.129mg | 0.17mg |
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| Lysine | 0.135mg | 0.198mg |
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| Methionine | 0.038mg | 0.048mg |
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| Phenylalanine | 0.117mg | 0.128mg |
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| Valine | 0.125mg | 0.153mg |
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| Histidine | 0.059mg | 0.066mg |
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| Fructose | 0.68g | 0.17g |
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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 | Equal | |
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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
61%
80%
Minerals Daily Need Coverage Score
19%
27%
Comparison summary
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (33 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.