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  6. Rapini vs. Barley flour

Rapini vs. Barley flour — In-Depth Nutrition Comparison

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What are the main differences between rapini and barley flour?

  • Rapini is richer in vitamin K, vitamin A, vitamin C, and folate, yet barley flour is richer in selenium, copper, phosphorus, vitamin B3, fiber, and manganese.
  • Rapini's daily need coverage for vitamin K is 185% higher.
  • Rapini has a lower glycemic index than barley flour.

We used Broccoli raab, raw and Barley flour or meal types in this comparison.

Infographic

Rapini vs Barley flour 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
Rapini
1
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 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more CalciumCalcium +237.5%
Contains more MagnesiumMagnesium +336.4%
Contains more PotassiumPotassium +57.7%
Contains more IronIron +25.2%
Contains more CopperCopper +716.7%
Contains more ZincZinc +159.7%
Contains more PhosphorusPhosphorus +305.5%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +161.8%
Contains more SeleniumSelenium +3670%

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
Rapini
7
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 0% 0% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +184.2%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B5Vitamin B5 +122.1%
Contains more Vitamin KVitamin K +10081.8%
Contains more FolateFolate +937.5%
Contains more Vitamin B1Vitamin B1 +128.4%
Contains more Vitamin B3Vitamin B3 +413.4%
Contains more Vitamin B6Vitamin B6 +131.6%
Contains more CholineCholine +106.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Barley flour DV% diff.
Vitamin K 224µg 2.2µg 185%
Selenium 1µg 37.7µg 67%
Copper 0.042mg 0.343mg 33%
Phosphorus 73mg 296mg 32%
Vitamin B3 1.221mg 6.269mg 32%
Fiber 2.7g 10.1g 30%
Manganese 0.395mg 1.034mg 28%
Carbs 2.85g 74.52g 24%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 8µg 19%
Magnesium 22mg 96mg 18%
Vitamin B1 0.162mg 0.37mg 17%
Vitamin B6 0.171mg 0.396mg 17%
Calories 22kcal 345kcal 16%
Protein 3.17g 10.5g 15%
Vitamin A 131µg 0µg 15%
Zinc 0.77mg 2mg 11%
Calcium 108mg 32mg 8%
Vitamin E 1.62mg 0.57mg 7%
Iron 2.14mg 2.68mg 7%
Vitamin B5 0.322mg 0.145mg 4%
Polyunsaturated fat 0.13g 0.771g 4%
Choline 18.3mg 37.8mg 4%
Potassium 196mg 309mg 3%
Fats 0.49g 1.6g 2%
Vitamin B2 0.129mg 0.114mg 1%
Sodium 33mg 4mg 1%
Saturated fat 0.05g 0.335g 1%
Net carbs 0.15g 64.42g N/A
Sugar 0.38g 0.8g N/A
Monounsaturated fat 0.026g 0.205g 0%
Tryptophan 0.043mg 0.175mg 0%
Threonine 0.106mg 0.356mg 0%
Isoleucine 0.104mg 0.383mg 0%
Leucine 0.17mg 0.713mg 0%
Lysine 0.198mg 0.391mg 0%
Methionine 0.048mg 0.202mg 0%
Phenylalanine 0.128mg 0.589mg 0%
Valine 0.153mg 0.515mg 0%
Histidine 0.066mg 0.236mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +664.2%
Contains more ProteinProtein +231.2%
Contains more FatsFats +226.5%
Contains more CarbsCarbs +2514.7%
Contains more OtherOther +35.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
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
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +688.5%
Contains more Poly. FatPolyunsaturated fat +493.1%

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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. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.