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Rapini vs Arrowroot - In-Depth Nutrition Comparison

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Summary of differences between Rapini and Arrowroot

  • Rapini has more Vitamin C, Vitamin A RAE, Calcium, Manganese, Fiber, and Vitamin B2, however Arrowroot is higher in Folate, Copper, Potassium, and Vitamin B6.
  • Arrowroot covers your daily need of Folate 64% more than Rapini.
  • Rapini has 131 times more Vitamin A RAE than Arrowroot. While Rapini has 131µg of Vitamin A RAE, Arrowroot has only 1µg.

These are the specific foods used in this comparison Broccoli raab, raw and Arrowroot, raw.

Infographic

Rapini vs Arrowroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1700%
Contains more Zinc +22.2%
Contains more Magnesium +13.6%
Contains more Phosphorus +34.2%
Contains more Potassium +131.6%
Contains less Sodium -21.2%
Contains more Copper +188.1%
Equal in Iron - 2.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Contains more Calcium +1700%
Contains more Zinc +22.2%
Contains more Magnesium +13.6%
Contains more Phosphorus +34.2%
Contains more Potassium +131.6%
Contains less Sodium -21.2%
Contains more Copper +188.1%
Equal in Iron - 2.22

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
Rapini
7
:
Contains more Vitamin A +13700%
Contains more Vitamin C +963.2%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B6 +55.6%
Contains more Folate +307.2%
Equal in Vitamin B5 - 0.292
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin A +13700%
Contains more Vitamin C +963.2%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +118.6%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B6 +55.6%
Contains more Folate +307.2%
Equal in Vitamin B5 - 0.292

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.
Rapini Arrowroot
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Arrowroot Opinion
Net carbs 0.15g 12.09g Arrowroot
Protein 3.17g 4.24g Arrowroot
Fats 0.49g 0.2g Rapini
Carbs 2.85g 13.39g Arrowroot
Calories 22kcal 65kcal Arrowroot
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g g Arrowroot
Fiber 2.7g 1.3g Rapini
Calcium 108mg 6mg Rapini
Iron 2.14mg 2.22mg Arrowroot
Magnesium 22mg 25mg Arrowroot
Phosphorus 73mg 98mg Arrowroot
Potassium 196mg 454mg Arrowroot
Sodium 33mg 26mg Arrowroot
Zinc 0.77mg 0.63mg Rapini
Copper 0.042mg 0.121mg Arrowroot
Vitamin A 2622IU 19IU Rapini
Vitamin E 1.62mg mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 1.9mg Rapini
Vitamin B1 0.162mg 0.143mg Rapini
Vitamin B2 0.129mg 0.059mg Rapini
Vitamin B3 1.221mg 1.693mg Arrowroot
Vitamin B5 0.322mg 0.292mg Rapini
Vitamin B6 0.171mg 0.266mg Arrowroot
Folate 83µg 338µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K 224µg µg Rapini
Tryptophan 0.043mg mg Rapini
Threonine 0.106mg mg Rapini
Isoleucine 0.104mg mg Rapini
Leucine 0.17mg mg Rapini
Lysine 0.198mg mg Rapini
Methionine 0.048mg mg Rapini
Phenylalanine 0.128mg mg Rapini
Valine 0.153mg mg Rapini
Histidine 0.066mg mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.039g Arrowroot
Monounsaturated Fat 0.026g 0.004g Rapini
Polyunsaturated fat 0.13g 0.092g Rapini

Which food is preferable for your diet?

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

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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
86
Rapini
35
Arrowroot
Mineral Summary Score
27
Rapini
31
Arrowroot

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
19%
Rapini
25%
Arrowroot
Carbohydrates
3%
Rapini
13%
Arrowroot
Fats
2%
Rapini
1%
Arrowroot

Comparison summary

Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.