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  6. Broccoli vs. Rapini

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 RAE, 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
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.
Broccoli
Broccoli
3
:
6
Rapini
Rapini
Contains more Potassium +61.2%
Contains more Copper +16.7%
Contains more Selenium +150%
Contains more Calcium +129.8%
Contains more Iron +193.2%
Contains more Phosphorus +10.6%
Contains more Zinc +87.8%
Contains more Manganese +88.1%
Equal in Magnesium - 22
Equal in Sodium - 33
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Potassium +61.2%
Contains more Copper +16.7%
Contains more Selenium +150%
Contains more Calcium +129.8%
Contains more Iron +193.2%
Contains more Phosphorus +10.6%
Contains more Zinc +87.8%
Contains more Manganese +88.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
3
:
7
Rapini
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 Folate +31.7%
Contains more Vitamin K +120.5%
Equal in Vitamin B6 - 0.171
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 Folate +31.7%
Contains more Vitamin K +120.5%
Equal in Vitamin B6 - 0.171

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Rapini
Rapini
Contains more Carbs +133%
Contains more Protein +12.4%
Contains more Fats +32.4%
Equal in Water - 92.55
Equal in Other - 0.94
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Rapini
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 Carbs +133%
Contains more Protein +12.4%
Contains more Fats +32.4%
Equal in Water - 92.55
Equal in Other - 0.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Rapini
Rapini
Contains less Saturated Fat -22%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +242.1%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -22%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +242.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Rapini
Rapini
Contains more Glucose +390%
Contains more Fructose +300%
Contains more Lactose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.11
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Rapini
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 Glucose +390%
Contains more Fructose +300%
Contains more Lactose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.11

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Rapini Opinion
Net carbs 4.04g 0.15g Broccoli
Protein 2.82g 3.17g Rapini
Fats 0.37g 0.49g Rapini
Carbs 6.64g 2.85g Broccoli
Calories 34kcal 22kcal Broccoli
Fructose 0.68g 0.17g Broccoli
Sugar 1.7g 0.38g Rapini
Fiber 2.6g 2.7g Rapini
Calcium 47mg 108mg Rapini
Iron 0.73mg 2.14mg Rapini
Magnesium 21mg 22mg Rapini
Phosphorus 66mg 73mg Rapini
Potassium 316mg 196mg Broccoli
Sodium 33mg 33mg
Zinc 0.41mg 0.77mg Rapini
Copper 0.049mg 0.042mg Broccoli
Manganese 0.21mg 0.395mg Rapini
Selenium 2.5µg 1µg Broccoli
Vitamin A 623IU 2622IU Rapini
Vitamin A RAE 31µg 131µg Rapini
Vitamin E 0.78mg 1.62mg Rapini
Vitamin C 89.2mg 20.2mg Broccoli
Vitamin B1 0.071mg 0.162mg Rapini
Vitamin B2 0.117mg 0.129mg Rapini
Vitamin B3 0.639mg 1.221mg Rapini
Vitamin B5 0.573mg 0.322mg Broccoli
Vitamin B6 0.175mg 0.171mg Broccoli
Folate 63µg 83µg Rapini
Vitamin K 101.6µg 224µg Rapini
Tryptophan 0.033mg 0.043mg Rapini
Threonine 0.088mg 0.106mg Rapini
Isoleucine 0.079mg 0.104mg Rapini
Leucine 0.129mg 0.17mg Rapini
Lysine 0.135mg 0.198mg Rapini
Methionine 0.038mg 0.048mg Rapini
Phenylalanine 0.117mg 0.128mg Rapini
Valine 0.125mg 0.153mg Rapini
Histidine 0.059mg 0.066mg Rapini
Saturated Fat 0.039g 0.05g Broccoli
Monounsaturated Fat 0.011g 0.026g Rapini
Polyunsaturated fat 0.038g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
65%
Broccoli
86%
Rapini
Minerals Daily Need Coverage Score
19%
Broccoli
27%
Rapini

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 Sodium?
?
The foods are relatively equal in Sodium (33 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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)

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. 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.