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Rapini vs Arugula - In-Depth Nutrition Comparison

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A recap on differences between Rapini and Arugula

  • Rapini is higher in Vitamin K, Vitamin B1, Iron, Vitamin E , Vitamin B6, Vitamin C, and Vitamin B3, yet Arugula is higher in Magnesium, Calcium, and Potassium.
  • Rapini covers your daily Vitamin K needs 96% more than Arugula.
  • Rapini contains 4 times more Vitamin B3 than Arugula. While Rapini contains 1.221mg of Vitamin B3, Arugula contains only 0.305mg.

Food varieties used in this article are Broccoli raab, raw and Arugula, raw.

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Rapini vs Arugula 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
Rapini
3
:
Contains more Iron +46.6%
Contains more Zinc +63.8%
Contains more Phosphorus +40.4%
Contains more Calcium +48.1%
Contains more Potassium +88.3%
Contains more Magnesium +113.6%
Contains more Copper +81%
Contains less Sodium -18.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Contains more Iron +46.6%
Contains more Zinc +63.8%
Contains more Phosphorus +40.4%
Contains more Calcium +48.1%
Contains more Potassium +88.3%
Contains more Magnesium +113.6%
Contains more Copper +81%
Contains less Sodium -18.2%

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
8
:
Contains more Vitamin C +34.7%
Contains more Vitamin A +10.5%
Contains more Vitamin E +276.7%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +300.3%
Contains more Vitamin B6 +134.2%
Contains more Vitamin K +106.3%
Contains more Vitamin B5 +35.7%
Contains more Folate +16.9%
Equal in Vitamin A - 2373
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 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Contains more Vitamin C +34.7%
Contains more Vitamin A +10.5%
Contains more Vitamin E +276.7%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +300.3%
Contains more Vitamin B6 +134.2%
Contains more Vitamin K +106.3%
Contains more Vitamin B5 +35.7%
Contains more Folate +16.9%
Equal in Vitamin A - 2373

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
52
Arugula
Mineral Summary Score
27
Rapini
29
Arugula

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
15%
Arugula
Carbohydrates
3%
Rapini
4%
Arugula
Fats
2%
Rapini
3%
Arugula

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 Arugula
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium 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 Arugula
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 - 1.67g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.036g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 6mg)
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 Arugula Opinion
Calories 22 25 Arugula
Protein 3.17 2.58 Rapini
Fats 0.49 0.66 Arugula
Vitamin C 20.2 15 Rapini
Carbs 2.85 3.65 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.46 Rapini
Calcium 108 160 Arugula
Potassium 196 369 Arugula
Magnesium 22 47 Arugula
Sugar 0.38 2.05 Rapini
Fiber 2.7 1.6 Rapini
Copper 0.042 0.076 Arugula
Zinc 0.77 0.47 Rapini
Starch
Phosphorus 73 52 Rapini
Sodium 33 27 Arugula
Vitamin A 2622 2373 Rapini
Vitamin E 1.62 0.43 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.044 Rapini
Vitamin B2 0.129 0.086 Rapini
Vitamin B3 1.221 0.305 Rapini
Vitamin B5 0.322 0.437 Arugula
Vitamin B6 0.171 0.073 Rapini
Vitamin B12 0 0
Vitamin K 224 108.6 Rapini
Folate 83 97 Arugula
Trans Fat 0 0
Saturated Fat 0.05 0.086 Rapini
Monounsaturated Fat 0.026 0.049 Arugula
Polyunsaturated fat 0.13 0.319 Arugula
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.