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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more SucroseSucrose | +83.3% |
| Contains more FructoseFructose | +41.7% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +270% |
| Contains more GalactoseGalactose | +∞% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
27%
21%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.28g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 2.076g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 8)
Which food is cheaper?
Rapini is cheaper (difference - $0.4)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food contains less Sodium?
Avocado contains less Sodium (difference - 26mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.