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Rapini vs Beetroot - In-Depth Nutrition Comparison

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What are the main differences between Rapini and Beetroot?

  • Rapini is richer in Vitamin K, Vitamin C, Iron, Vitamin A RAE, Vitamin B1, Vitamin E , Calcium, Vitamin B6, and Vitamin B2, yet Beetroot is richer in Folate.
  • Rapini's daily need coverage for Vitamin K is 187% higher.
  • Rapini has 66 times more Vitamin A RAE than Beetroot. Rapini has 131µg of Vitamin A RAE, while Beetroot has 2µg.

We used Broccoli raab, raw and Beets, raw types in this comparison.

Infographic

Rapini vs Beetroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +575%
Contains more Iron +167.5%
Contains more Phosphorus +82.5%
Contains less Sodium -57.7%
Contains more Zinc +120%
Contains more Potassium +65.8%
Contains more Copper +78.6%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +575%
Contains more Iron +167.5%
Contains more Phosphorus +82.5%
Contains less Sodium -57.7%
Contains more Zinc +120%
Contains more Potassium +65.8%
Contains more Copper +78.6%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
9
:
Contains more Vitamin A +7845.5%
Contains more Vitamin E +3950%
Contains more Vitamin C +312.2%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +265.6%
Contains more Vitamin B5 +107.7%
Contains more Vitamin B6 +155.2%
Contains more Vitamin K +111900%
Contains more Folate +31.3%
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 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +7845.5%
Contains more Vitamin E +3950%
Contains more Vitamin C +312.2%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +265.6%
Contains more Vitamin B5 +107.7%
Contains more Vitamin B6 +155.2%
Contains more Vitamin K +111900%
Contains more Folate +31.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Beetroot Opinion
Net carbs 0.15g 6.76g Beetroot
Protein 3.17g 1.61g Rapini
Fats 0.49g 0.17g Rapini
Carbs 2.85g 9.56g Beetroot
Calories 22kcal 43kcal Beetroot
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 6.76g Rapini
Fiber 2.7g 2.8g Beetroot
Calcium 108mg 16mg Rapini
Iron 2.14mg 0.8mg Rapini
Magnesium 22mg 23mg Beetroot
Phosphorus 73mg 40mg Rapini
Potassium 196mg 325mg Beetroot
Sodium 33mg 78mg Rapini
Zinc 0.77mg 0.35mg Rapini
Copper 0.042mg 0.075mg Beetroot
Vitamin A 2622IU 33IU Rapini
Vitamin E 1.62mg 0.04mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 4.9mg Rapini
Vitamin B1 0.162mg 0.031mg Rapini
Vitamin B2 0.129mg 0.04mg Rapini
Vitamin B3 1.221mg 0.334mg Rapini
Vitamin B5 0.322mg 0.155mg Rapini
Vitamin B6 0.171mg 0.067mg Rapini
Folate 83µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 224µg 0.2µg Rapini
Tryptophan 0.043mg 0.019mg Rapini
Threonine 0.106mg 0.047mg Rapini
Isoleucine 0.104mg 0.048mg Rapini
Leucine 0.17mg 0.068mg Rapini
Lysine 0.198mg 0.058mg Rapini
Methionine 0.048mg 0.018mg Rapini
Phenylalanine 0.128mg 0.046mg Rapini
Valine 0.153mg 0.056mg Rapini
Histidine 0.066mg 0.021mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.027g Beetroot
Monounsaturated Fat 0.026g 0.032g Beetroot
Polyunsaturated fat 0.13g 0.06g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
12
Beetroot
Mineral Summary Score
27
Rapini
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
10%
Beetroot
Carbohydrates
3%
Rapini
10%
Beetroot
Fats
2%
Rapini
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 6.38g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.1)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.023g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.