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Rapini vs Bell pepper - In-Depth Nutrition Comparison

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How are Rapini and Bell pepper different?

  • Rapini is higher in Vitamin K, Iron, Folate, Vitamin A RAE, Manganese, Calcium, Vitamin B1, Vitamin E , and Vitamin B2, however Bell pepper is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Rapini is 181% higher.
  • Rapini contains 11 times more Calcium than Bell pepper. While Rapini contains 108mg of Calcium, Bell pepper contains only 10mg.

Broccoli raab, raw and Peppers, sweet, green, raw are the varieties used in this article.

Infographic

Rapini vs Bell pepper 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +980%
Contains more Iron +529.4%
Contains more Magnesium +120%
Contains more Phosphorus +265%
Contains more Potassium +12%
Contains more Zinc +492.3%
Contains less Sodium -90.9%
Contains more Copper +57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Contains more Calcium +980%
Contains more Iron +529.4%
Contains more Magnesium +120%
Contains more Phosphorus +265%
Contains more Potassium +12%
Contains more Zinc +492.3%
Contains less Sodium -90.9%
Contains more Copper +57.1%

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
8
:
Contains more Vitamin A +608.6%
Contains more Vitamin E +337.8%
Contains more Vitamin B1 +184.2%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B3 +154.4%
Contains more Vitamin B5 +225.3%
Contains more Folate +730%
Contains more Vitamin K +2927%
Contains more Vitamin C +298%
Contains more Vitamin B6 +31%
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 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin A +608.6%
Contains more Vitamin E +337.8%
Contains more Vitamin B1 +184.2%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B3 +154.4%
Contains more Vitamin B5 +225.3%
Contains more Folate +730%
Contains more Vitamin K +2927%
Contains more Vitamin C +298%
Contains more Vitamin B6 +31%

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 Bell pepper
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Rapini Bell pepper Opinion
Net carbs 0.15g 2.94g Bell pepper
Protein 3.17g 0.86g Rapini
Fats 0.49g 0.17g Rapini
Carbs 2.85g 4.64g Bell pepper
Calories 22kcal 20kcal Rapini
Starch g 0g Bell pepper
Fructose 0.17g 1.12g Bell pepper
Sugar 0.38g 2.4g Rapini
Fiber 2.7g 1.7g Rapini
Calcium 108mg 10mg Rapini
Iron 2.14mg 0.34mg Rapini
Magnesium 22mg 10mg Rapini
Phosphorus 73mg 20mg Rapini
Potassium 196mg 175mg Rapini
Sodium 33mg 3mg Bell pepper
Zinc 0.77mg 0.13mg Rapini
Copper 0.042mg 0.066mg Bell pepper
Vitamin A 2622IU 370IU Rapini
Vitamin E 1.62mg 0.37mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 80.4mg Bell pepper
Vitamin B1 0.162mg 0.057mg Rapini
Vitamin B2 0.129mg 0.028mg Rapini
Vitamin B3 1.221mg 0.48mg Rapini
Vitamin B5 0.322mg 0.099mg Rapini
Vitamin B6 0.171mg 0.224mg Bell pepper
Folate 83µg 10µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 7.4µg Rapini
Tryptophan 0.043mg 0.012mg Rapini
Threonine 0.106mg 0.036mg Rapini
Isoleucine 0.104mg 0.024mg Rapini
Leucine 0.17mg 0.036mg Rapini
Lysine 0.198mg 0.039mg Rapini
Methionine 0.048mg 0.007mg Rapini
Phenylalanine 0.128mg 0.092mg Rapini
Valine 0.153mg 0.036mg Rapini
Histidine 0.066mg 0.01mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.058g Rapini
Monounsaturated Fat 0.026g 0.008g Rapini
Polyunsaturated fat 0.13g 0.062g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Bell pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
34
Bell pepper
Mineral Summary Score
27
Rapini
9
Bell pepper

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
5%
Bell pepper
Carbohydrates
3%
Rapini
5%
Bell pepper
Fats
2%
Rapini
1%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 30mg)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.