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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

Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Rapini
Contains more Potassium +61.2%
Contains more Copper +16.7%
Contains more Iron +193.2%
Contains more Calcium +129.8%
Contains more Zinc +87.8%
Contains more Phosphorus +10.6%
Equal in Magnesium - 22
Equal in Sodium - 33
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +61.2%
Contains more Copper +16.7%
Contains more Iron +193.2%
Contains more Calcium +129.8%
Contains more Zinc +87.8%
Contains more Phosphorus +10.6%
Equal in Magnesium - 22
Equal in Sodium - 33

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rapini
Contains more Vitamin C +341.6%
Contains more Vitamin B5 +78%
Contains more Vitamin A +320.9%
Contains more Vitamin E +107.7%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +91.1%
Contains more Vitamin K +120.5%
Contains more Folate +31.7%
Equal in Vitamin B6 - 0.171
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin C +341.6%
Contains more Vitamin B5 +78%
Contains more Vitamin A +320.9%
Contains more Vitamin E +107.7%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +91.1%
Contains more Vitamin K +120.5%
Contains more Folate +31.7%
Equal in Vitamin B6 - 0.171

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
86
Rapini
Mineral Summary Score
18
Broccoli
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
19%
Rapini
Carbohydrates
7%
Broccoli
3%
Rapini
Fats
2%
Broccoli
2%
Rapini

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Rapini
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.32g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (33 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

All nutrients comparison - raw data values

Nutrient Broccoli Rapini Opinion
Calories 34 22 Broccoli
Protein 2.82 3.17 Rapini
Fats 0.37 0.49 Rapini
Vitamin C 89.2 20.2 Broccoli
Carbs 6.64 2.85 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 2.14 Rapini
Calcium 47 108 Rapini
Potassium 316 196 Broccoli
Magnesium 21 22 Rapini
Sugar 1.7 0.38 Rapini
Fiber 2.6 2.7 Rapini
Copper 0.049 0.042 Broccoli
Zinc 0.41 0.77 Rapini
Starch 0 Broccoli
Phosphorus 66 73 Rapini
Sodium 33 33
Vitamin A 623 2622 Rapini
Vitamin E 0.78 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.071 0.162 Rapini
Vitamin B2 0.117 0.129 Rapini
Vitamin B3 0.639 1.221 Rapini
Vitamin B5 0.573 0.322 Broccoli
Vitamin B6 0.175 0.171 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 224 Rapini
Folate 63 83 Rapini
Trans Fat 0 0
Saturated Fat 0.039 0.05 Broccoli
Monounsaturated Fat 0.011 0.026 Rapini
Polyunsaturated fat 0.038 0.13 Rapini
Tryptophan 0.033 0.043 Rapini
Threonine 0.088 0.106 Rapini
Isoleucine 0.079 0.104 Rapini
Leucine 0.129 0.17 Rapini
Lysine 0.135 0.198 Rapini
Methionine 0.038 0.048 Rapini
Phenylalanine 0.117 0.128 Rapini
Valine 0.125 0.153 Rapini
Histidine 0.059 0.066 Rapini
Fructose 0.68 0.17 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.