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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.

Infographic

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

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 A +10.5%
Contains more Vitamin E +276.7%
Contains more Vitamin C +34.7%
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 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 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin A +10.5%
Contains more Vitamin E +276.7%
Contains more Vitamin C +34.7%
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

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

All nutrients comparison - raw data values

Nutrient Rapini Arugula Opinion
Net carbs 0.15g 2.05g Arugula
Protein 3.17g 2.58g Rapini
Fats 0.49g 0.66g Arugula
Carbs 2.85g 3.65g Arugula
Calories 22kcal 25kcal Arugula
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 2.05g Rapini
Fiber 2.7g 1.6g Rapini
Calcium 108mg 160mg Arugula
Iron 2.14mg 1.46mg Rapini
Magnesium 22mg 47mg Arugula
Phosphorus 73mg 52mg Rapini
Potassium 196mg 369mg Arugula
Sodium 33mg 27mg Arugula
Zinc 0.77mg 0.47mg Rapini
Copper 0.042mg 0.076mg Arugula
Vitamin A 2622IU 2373IU Rapini
Vitamin E 1.62mg 0.43mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 15mg Rapini
Vitamin B1 0.162mg 0.044mg Rapini
Vitamin B2 0.129mg 0.086mg Rapini
Vitamin B3 1.221mg 0.305mg Rapini
Vitamin B5 0.322mg 0.437mg Arugula
Vitamin B6 0.171mg 0.073mg Rapini
Folate 83µg 97µg Arugula
Vitamin B12 0µg 0µg
Vitamin K 224µg 108.6µg 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 0.086g Rapini
Monounsaturated Fat 0.026g 0.049g Arugula
Polyunsaturated fat 0.13g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Arugula
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
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

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.

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.