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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 RAE, 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 RAE than Artichoke. While Rapini has 131µg of Vitamin A RAE, Artichoke has only 1µg.

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

Infographic

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

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 A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin C +72.6%
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 Folate +22.1%
Contains more Vitamin K +1413.5%
Equal in Vitamin B5 - 0.338
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 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin C +72.6%
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 Folate +22.1%
Contains more Vitamin K +1413.5%
Equal in Vitamin B5 - 0.338

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

All nutrients comparison - raw data values

Nutrient Rapini Artichoke Opinion
Net carbs 0.15g 5.11g Artichoke
Protein 3.17g 3.27g Artichoke
Fats 0.49g 0.15g Rapini
Carbs 2.85g 10.51g Artichoke
Calories 22kcal 47kcal Artichoke
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 0.99g Rapini
Fiber 2.7g 5.4g Artichoke
Calcium 108mg 44mg Rapini
Iron 2.14mg 1.28mg Rapini
Magnesium 22mg 60mg Artichoke
Phosphorus 73mg 90mg Artichoke
Potassium 196mg 370mg Artichoke
Sodium 33mg 94mg Rapini
Zinc 0.77mg 0.49mg Rapini
Copper 0.042mg 0.231mg Artichoke
Vitamin A 2622IU 13IU Rapini
Vitamin E 1.62mg 0.19mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 11.7mg Rapini
Vitamin B1 0.162mg 0.072mg Rapini
Vitamin B2 0.129mg 0.066mg Rapini
Vitamin B3 1.221mg 1.046mg Rapini
Vitamin B5 0.322mg 0.338mg Artichoke
Vitamin B6 0.171mg 0.116mg Rapini
Folate 83µg 68µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 14.8µg 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 0.036g Artichoke
Monounsaturated Fat 0.026g 0.005g Rapini
Polyunsaturated fat 0.13g 0.064g Rapini

Which food is preferable for your diet?

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

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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
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

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.

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.