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Rapini vs. Basil — In-Depth Nutrition Comparison

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Significant differences between Rapini and Basil

  • Rapini has more Vitamin B1, and Vitamin E , however, Basil is richer in Vitamin K, Copper, Manganese, Vitamin A RAE, Iron, Magnesium, and Calcium.
  • Basil covers your daily Vitamin K needs 159% more than Rapini.
  • Basil has 5 times less Vitamin B1 than Rapini. Rapini has 0.162mg of Vitamin B1, while Basil has 0.034mg.

Specific food types used in this comparison are Broccoli raab, raw and Basil, fresh.

Infographic

Rapini vs Basil 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
2
:
8
Basil
Contains more Phosphorus +30.4%
Contains more Selenium +233.3%
Contains more Calcium +63.9%
Contains more Iron +48.1%
Contains more Magnesium +190.9%
Contains more Potassium +50.5%
Contains less Sodium -87.9%
Contains more Copper +816.7%
Contains more Manganese +190.6%
Equal in Zinc - 0.81
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 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Phosphorus +30.4%
Contains more Selenium +233.3%
Contains more Calcium +63.9%
Contains more Iron +48.1%
Contains more Magnesium +190.9%
Contains more Potassium +50.5%
Contains less Sodium -87.9%
Contains more Copper +816.7%
Contains more Manganese +190.6%
Equal in Zinc - 0.81

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
8
:
2
Basil
Contains more Vitamin E +102.5%
Contains more Vitamin C +12.2%
Contains more Vitamin B1 +376.5%
Contains more Vitamin B2 +69.7%
Contains more Vitamin B3 +35.4%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +10.3%
Contains more Folate +22.1%
Contains more Vitamin A +101.2%
Contains more Vitamin K +85.2%
Equal in Vitamin B6 - 0.155
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 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin E +102.5%
Contains more Vitamin C +12.2%
Contains more Vitamin B1 +376.5%
Contains more Vitamin B2 +69.7%
Contains more Vitamin B3 +35.4%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +10.3%
Contains more Folate +22.1%
Contains more Vitamin A +101.2%
Contains more Vitamin K +85.2%
Equal in Vitamin B6 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
:
2
Basil
Contains more Fats +30.6%
Contains more Other +59.6%
Equal in Protein - 3.15
Equal in Carbs - 2.65
Equal in Water - 92.06
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more Fats +30.6%
Contains more Other +59.6%
Equal in Protein - 3.15
Equal in Carbs - 2.65
Equal in Water - 92.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
0
:
3
Basil
Contains less Saturated Fat -18%
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +199.2%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains less Saturated Fat -18%
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +199.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
3
:
1
Basil
Contains more Sucrose +∞%
Contains more Glucose +400%
Contains more Fructose +750%
Contains more Galactose +∞%
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
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
Contains more Sucrose +∞%
Contains more Glucose +400%
Contains more Fructose +750%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Basil Opinion
Net carbs 0.15g 1.05g Basil
Protein 3.17g 3.15g Rapini
Fats 0.49g 0.64g Basil
Carbs 2.85g 2.65g Rapini
Calories 22kcal 23kcal Basil
Fructose 0.17g 0.02g Rapini
Sugar 0.38g 0.3g Basil
Fiber 2.7g 1.6g Rapini
Calcium 108mg 177mg Basil
Iron 2.14mg 3.17mg Basil
Magnesium 22mg 64mg Basil
Phosphorus 73mg 56mg Rapini
Potassium 196mg 295mg Basil
Sodium 33mg 4mg Basil
Zinc 0.77mg 0.81mg Basil
Copper 0.042mg 0.385mg Basil
Manganese 0.395mg 1.148mg Basil
Selenium 1µg 0.3µg Rapini
Vitamin A 2622IU 5275IU Basil
Vitamin A RAE 131µg 264µg Basil
Vitamin E 1.62mg 0.8mg Rapini
Vitamin C 20.2mg 18mg Rapini
Vitamin B1 0.162mg 0.034mg Rapini
Vitamin B2 0.129mg 0.076mg Rapini
Vitamin B3 1.221mg 0.902mg Rapini
Vitamin B5 0.322mg 0.209mg Rapini
Vitamin B6 0.171mg 0.155mg Rapini
Folate 83µg 68µg Rapini
Vitamin K 224µg 414.8µg Basil
Tryptophan 0.043mg 0.039mg Rapini
Threonine 0.106mg 0.104mg Rapini
Isoleucine 0.104mg 0.104mg
Leucine 0.17mg 0.191mg Basil
Lysine 0.198mg 0.11mg Rapini
Methionine 0.048mg 0.036mg Rapini
Phenylalanine 0.128mg 0.13mg Basil
Valine 0.153mg 0.127mg Rapini
Histidine 0.066mg 0.051mg Rapini
Saturated Fat 0.05g 0.041g Basil
Monounsaturated Fat 0.026g 0.088g Basil
Polyunsaturated fat 0.13g 0.389g Basil

Which food is preferable for your diet?

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

People also compare

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
86%
Rapini
131%
Basil
Minerals Daily Need Coverage Score
27%
Rapini
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 38)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.4)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.