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Rapini vs. Blackberry — In-Depth Nutrition Comparison

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How are rapini and blackberries different?

  • Rapini is richer in vitamin K, vitamin A, iron, folate, vitamin B1, vitamin B6, and vitamin B2, while blackberries are higher in copper, manganese, and fiber.
  • Rapini covers your daily need for vitamin K, 170% more than blackberries.
  • Rapini contains 12 times more vitamin A than blackberries. Rapini contains 2622IU of vitamin A, while blackberries contain 214IU.

Broccoli raab, raw and Blackberries, raw types were used in this article.

Infographic

Rapini vs Blackberry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
6
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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more CalciumCalcium +272.4%
Contains more PotassiumPotassium +21%
Contains more IronIron +245.2%
Contains more ZincZinc +45.3%
Contains more PhosphorusPhosphorus +231.8%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +292.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +63.5%
~equal in Magnesium ~20mg

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
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 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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +1090.9%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +396.2%
Contains more Vitamin B3Vitamin B3 +89%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +470%
Contains more Vitamin KVitamin K +1031.3%
Contains more FolateFolate +232%
Contains more CholineCholine +115.3%
~equal in Vitamin C ~21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +128.1%
Contains more OtherOther +161.1%
Contains more CarbsCarbs +237.2%
~equal in Fats ~0.49g
~equal in Water ~88.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
0
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -72%
Contains more Mono. FatMonounsaturated fat +80.8%
Contains more Poly. FatPolyunsaturated fat +115.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
1
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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more SucroseSucrose +57.1%
Contains more GlucoseGlucose +2210%
Contains more FructoseFructose +1311.8%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Blackberry
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Blackberry DV% diff.
Vitamin K 224µg 19.8µg 170%
Iron 2.14mg 0.62mg 19%
Folate 83µg 25µg 15%
Copper 0.042mg 0.165mg 14%
Vitamin A 131µg 11µg 13%
Vitamin B1 0.162mg 0.02mg 12%
Vitamin B6 0.171mg 0.03mg 11%
Manganese 0.395mg 0.646mg 11%
Fiber 2.7g 5.3g 10%
Vitamin B2 0.129mg 0.026mg 8%
Calcium 108mg 29mg 8%
Phosphorus 73mg 22mg 7%
Vitamin B3 1.221mg 0.646mg 4%
Protein 3.17g 1.39g 4%
Vitamin E 1.62mg 1.17mg 3%
Fructose 0.17g 2.4g 3%
Carbs 2.85g 9.61g 2%
Zinc 0.77mg 0.53mg 2%
Choline 18.3mg 8.5mg 2%
Sodium 33mg 1mg 1%
Polyunsaturated fat 0.13g 0.28g 1%
Vitamin C 20.2mg 21mg 1%
Calories 22kcal 43kcal 1%
Vitamin B5 0.322mg 0.276mg 1%
Potassium 196mg 162mg 1%
Selenium 1µg 0.4µg 1%
Fats 0.49g 0.49g 0%
Net carbs 0.15g 4.31g N/A
Magnesium 22mg 20mg 0%
Sugar 0.38g 4.88g N/A
Saturated fat 0.05g 0.014g 0%
Monounsaturated fat 0.026g 0.047g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%

Which food is preferable for your diet?

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

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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
17%
Blackberry
Minerals Daily Need Coverage Score
27%
Rapini
23%
Blackberry

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.5g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.1)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.