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Rapini vs Artichoke - In-Depth Nutrition Comparison

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Summary of differences between Rapini and Artichoke

  • Rapini has more Vitamin K, Vitamin A, Iron, Vitamin E , Vitamin C, Vitamin B1, and Calcium, however Artichoke is higher in Copper, Fiber, and Magnesium.
  • Rapini covers your daily need of Vitamin K 174% more than Artichoke.
  • Rapini has 131 times more Vitamin A than Artichoke. While Rapini has 131µg of Vitamin A, Artichoke has only 1µg.

These are the specific foods used in this comparison Broccoli raab, raw and Artichokes, (globe or french), raw.

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Rapini vs Artichoke 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
Contains more Iron +67.2%
Contains more Calcium +145.5%
Contains more Zinc +57.1%
Contains less Sodium -64.9%
Contains more Potassium +88.8%
Contains more Magnesium +172.7%
Contains more Copper +450%
Contains more Phosphorus +23.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 14% 33% 43% 77% 14% 39% 13%
Contains more Iron +67.2%
Contains more Calcium +145.5%
Contains more Zinc +57.1%
Contains less Sodium -64.9%
Contains more Potassium +88.8%
Contains more Magnesium +172.7%
Contains more Copper +450%
Contains more Phosphorus +23.3%

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
9
:
Contains more Vitamin C +72.6%
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +47.4%
Contains more Vitamin K +1413.5%
Contains more Folate +22.1%
Equal in Vitamin B5 - 0.338
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 1% 4% 0% 18% 16% 20% 21% 27% 0% 37% 51%
Contains more Vitamin C +72.6%
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +47.4%
Contains more Vitamin K +1413.5%
Contains more Folate +22.1%
Equal in Vitamin B5 - 0.338

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
19
Artichoke
Mineral Summary Score
27
Rapini
35
Artichoke

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
20%
Artichoke
Carbohydrates
3%
Rapini
11%
Artichoke
Fats
2%
Rapini
1%
Artichoke

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 Artichoke
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Artichoke
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 lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 61mg)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.014g)
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)
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.

All nutrients comparison - raw data values

Nutrient Rapini Artichoke Opinion
Calories 22 47 Artichoke
Protein 3.17 3.27 Artichoke
Fats 0.49 0.15 Rapini
Vitamin C 20.2 11.7 Rapini
Net carbs 0.15000000596046448 5.110000133514404 Artichoke
Carbs 2.85 10.51 Artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.28 Rapini
Calcium 108 44 Rapini
Potassium 196 370 Artichoke
Magnesium 22 60 Artichoke
Sugar 0.38 0.99 Rapini
Fiber 2.7 5.4 Artichoke
Copper 0.042 0.231 Artichoke
Zinc 0.77 0.49 Rapini
Starch
Phosphorus 73 90 Artichoke
Sodium 33 94 Rapini
Vitamin A 2622 13 Rapini
Vitamin E 1.62 0.19 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.072 Rapini
Vitamin B2 0.129 0.066 Rapini
Vitamin B3 1.221 1.046 Rapini
Vitamin B5 0.322 0.338 Artichoke
Vitamin B6 0.171 0.116 Rapini
Vitamin B12 0 0
Vitamin K 224 14.8 Rapini
Folate 83 68 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.036 Artichoke
Monounsaturated Fat 0.026 0.005 Rapini
Polyunsaturated fat 0.13 0.064 Rapini
Tryptophan 0.043 Rapini
Threonine 0.106 Rapini
Isoleucine 0.104 Rapini
Leucine 0.17 Rapini
Lysine 0.198 Rapini
Methionine 0.048 Rapini
Phenylalanine 0.128 Rapini
Valine 0.153 Rapini
Histidine 0.066 Rapini
Fructose 0.17 Rapini

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.