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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
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
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
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
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
27%
23%
Comparison summary
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 4.5g)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Blackberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)