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Rapini vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between rapini and avocadoes

  • Rapini has more vitamin K, vitamin A, iron, vitamin C, manganese, and calcium; however, avocadoes are higher in vitamin B5, copper, and fiber.
  • Rapini covers your daily need for vitamin K, 169% more than avocadoes.
  • Rapini has 18 times more vitamin A than avocadoes. While rapini has 2622IU of vitamin A, avocadoes have only 146IU.
  • Rapini has less saturated fat.

These are the specific foods used in this comparison Broccoli raab, raw and Avocados, raw, all commercial varieties.

Infographic

Rapini vs Avocado 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +800%
Contains more IronIron +289.1%
Contains more ZincZinc +20.3%
Contains more PhosphorusPhosphorus +40.4%
Contains more ManganeseManganese +178.2%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +147.4%
Contains more CopperCopper +352.4%
Contains less SodiumSodium -78.8%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +102%
Contains more Vitamin AVitamin A +1771.4%
Contains more Vitamin B1Vitamin B1 +141.8%
Contains more Vitamin KVitamin K +966.7%
Contains more CholineCholine +28.9%
Contains more Vitamin EVitamin E +27.8%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin B5Vitamin B5 +331.4%
Contains more Vitamin B6Vitamin B6 +50.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +58.5%
Contains more WaterWater +26.4%
Contains more FatsFats +2891.8%
Contains more CarbsCarbs +199.3%
Contains more OtherOther +68.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +37588.5%
Contains more Poly. FatPolyunsaturated fat +1296.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
2
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +83.3%
Contains more FructoseFructose +41.7%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +270%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Avocado
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Avocado DV% diff.
Vitamin K 224µg 21µg 169%
Monounsaturated fat 0.026g 9.799g 24%
Fats 0.49g 14.66g 22%
Vitamin B5 0.322mg 1.389mg 21%
Iron 2.14mg 0.55mg 20%
Fiber 2.7g 6.7g 16%
Copper 0.042mg 0.19mg 16%
Vitamin A 131µg 7µg 14%
Vitamin C 20.2mg 10mg 11%
Manganese 0.395mg 0.142mg 11%
Polyunsaturated fat 0.13g 1.816g 11%
Calcium 108mg 12mg 10%
Saturated fat 0.05g 2.126g 9%
Potassium 196mg 485mg 9%
Vitamin B1 0.162mg 0.067mg 8%
Vitamin B6 0.171mg 0.257mg 7%
Calories 22kcal 160kcal 7%
Vitamin B3 1.221mg 1.738mg 3%
Vitamin E 1.62mg 2.07mg 3%
Phosphorus 73mg 52mg 3%
Protein 3.17g 2g 2%
Magnesium 22mg 29mg 2%
Carbs 2.85g 8.53g 2%
Sodium 33mg 7mg 1%
Selenium 1µg 0.4µg 1%
Zinc 0.77mg 0.64mg 1%
Folate 83µg 81µg 1%
Choline 18.3mg 14.2mg 1%
Net carbs 0.15g 1.83g N/A
Sugar 0.38g 0.66g N/A
Starch 0.11g 0%
Vitamin B2 0.129mg 0.13mg 0%
Tryptophan 0.043mg 0.025mg 0%
Threonine 0.106mg 0.073mg 0%
Isoleucine 0.104mg 0.084mg 0%
Leucine 0.17mg 0.143mg 0%
Lysine 0.198mg 0.132mg 0%
Methionine 0.048mg 0.038mg 0%
Phenylalanine 0.128mg 0.097mg 0%
Valine 0.153mg 0.107mg 0%
Histidine 0.066mg 0.049mg 0%
Fructose 0.17g 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
71%
Rapini
32%
Avocado
Minerals Daily Need Coverage Score
27%
Rapini
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.28g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.076g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 8)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.4)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 26mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.