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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
5
:
Contains more Iron +46.6%
Contains more Phosphorus +40.4%
Contains more Zinc +63.8%
Contains more Manganese +23.1%
Contains more Selenium +233.3%
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 Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +46.6%
Contains more Phosphorus +40.4%
Contains more Zinc +63.8%
Contains more Manganese +23.1%
Contains more Selenium +233.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
9
:
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 Choline +19.6%
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 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 9% 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 Choline +19.6%
Contains more Vitamin K +106.3%
Contains more Vitamin B5 +35.7%
Contains more Folate +16.9%
Equal in Vitamin A - 2373

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
:
Contains more Protein +22.9%
Contains more Fats +34.7%
Contains more Carbs +28.1%
Contains more Other +48.9%
Equal in Water - 91.71
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +22.9%
Contains more Fats +34.7%
Contains more Carbs +28.1%
Contains more Other +48.9%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
:
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +88.5%
Contains more Polyunsaturated fat +145.4%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +88.5%
Contains more Polyunsaturated fat +145.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0.17g 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
Manganese 0.395mg 0.321mg Rapini
Selenium 1µg 0.3µg Rapini
Vitamin A 2622IU 2373IU Rapini
Vitamin A RAE 131µg 119µg Rapini
Vitamin E 1.62mg 0.43mg Rapini
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
Choline 18.3mg 15.3mg Rapini
Vitamin K 224µg 108.6µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
80%
Rapini
49%
Arugula
Minerals Daily Need Coverage Score
27%
Rapini
28%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.