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  6. Rapini vs. Bell pepper

Rapini vs. Bell pepper — In-Depth Nutrition Comparison

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How are rapini and bell peppers different?

  • Rapini is higher in vitamin K, vitamin A, iron, folate, manganese, calcium, vitamin B1, vitamin E, and vitamin B2; however, bell peppers are richer in vitamin C.
  • Daily need coverage for vitamin K for rapini is 181% higher.
  • Rapini contains 11 times more calcium than bell peppers. While rapini contains 108mg of calcium, bell peppers contain only 10mg.

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

Infographic

Rapini vs Bell pepper 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
8
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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +980%
Contains more PotassiumPotassium +12%
Contains more IronIron +529.4%
Contains more ZincZinc +492.3%
Contains more PhosphorusPhosphorus +265%
Contains more ManganeseManganese +223.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +57.1%
Contains less SodiumSodium -90.9%

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
9
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +627.8%
Contains more Vitamin EVitamin E +337.8%
Contains more Vitamin B1Vitamin B1 +184.2%
Contains more Vitamin B2Vitamin B2 +360.7%
Contains more Vitamin B3Vitamin B3 +154.4%
Contains more Vitamin B5Vitamin B5 +225.3%
Contains more Vitamin KVitamin K +2927%
Contains more FolateFolate +730%
Contains more CholineCholine +232.7%
Contains more Vitamin CVitamin C +298%
Contains more Vitamin B6Vitamin B6 +31%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +268.6%
Contains more FatsFats +188.2%
Contains more OtherOther +113.6%
Contains more CarbsCarbs +62.8%
~equal in Water ~93.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
3
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -13.8%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +109.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
Rapini
0
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
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +1060%
Contains more FructoseFructose +558.8%
~equal in Starch ~0g
~equal in Sucrose ~0.11g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin K 224µg 7.4µg 181%
Vitamin C 20.2mg 80.4mg 67%
Iron 2.14mg 0.34mg 23%
Folate 83µg 10µg 18%
Vitamin A 131µg 18µg 13%
Manganese 0.395mg 0.122mg 12%
Calcium 108mg 10mg 10%
Vitamin B1 0.162mg 0.057mg 9%
Vitamin E 1.62mg 0.37mg 8%
Vitamin B2 0.129mg 0.028mg 8%
Phosphorus 73mg 20mg 8%
Zinc 0.77mg 0.13mg 6%
Vitamin B3 1.221mg 0.48mg 5%
Protein 3.17g 0.86g 5%
Fiber 2.7g 1.7g 4%
Vitamin B6 0.171mg 0.224mg 4%
Vitamin B5 0.322mg 0.099mg 4%
Copper 0.042mg 0.066mg 3%
Magnesium 22mg 10mg 3%
Choline 18.3mg 5.5mg 2%
Selenium 1µg 0µg 2%
Fructose 0.17g 1.12g 1%
Sodium 33mg 3mg 1%
Carbs 2.85g 4.64g 1%
Potassium 196mg 175mg 1%
Calories 22kcal 20kcal 0%
Fats 0.49g 0.17g 0%
Net carbs 0.15g 2.94g N/A
Sugar 0.38g 2.4g N/A
Saturated fat 0.05g 0.058g 0%
Monounsaturated fat 0.026g 0.008g 0%
Polyunsaturated fat 0.13g 0.062g 0%
Tryptophan 0.043mg 0.012mg 0%
Threonine 0.106mg 0.036mg 0%
Isoleucine 0.104mg 0.024mg 0%
Leucine 0.17mg 0.036mg 0%
Lysine 0.198mg 0.039mg 0%
Methionine 0.048mg 0.007mg 0%
Phenylalanine 0.128mg 0.092mg 0%
Valine 0.153mg 0.036mg 0%
Histidine 0.066mg 0.01mg 0%

Which food is preferable for your diet?

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

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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%
Rapini
31%
Bell pepper
Minerals Daily Need Coverage Score
27%
Rapini
9%
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

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. 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.