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Rapini vs. Breadfruit — In-Depth Nutrition Comparison

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A recap on differences between rapini and breadfruit

  • Rapini is higher in vitamin K, vitamin A, iron, folate, manganese, vitamin E, and calcium, yet breadfruit is higher in vitamin C, fiber, and potassium.
  • Rapini covers your daily vitamin K needs 186% more than breadfruit.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Breadfruit, raw.

Infographic

Rapini vs Breadfruit 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
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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more CalciumCalcium +535.3%
Contains more IronIron +296.3%
Contains more ZincZinc +541.7%
Contains more PhosphorusPhosphorus +143.3%
Contains more ManganeseManganese +558.3%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +13.6%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +100%
Contains less SodiumSodium -93.9%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1520%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B6Vitamin B6 +71%
Contains more Vitamin KVitamin K +44700%
Contains more FolateFolate +492.9%
Contains more CholineCholine +86.7%
Contains more Vitamin CVitamin C +43.6%
Contains more Vitamin B5Vitamin B5 +41.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Breadfruit DV% diff.
Vitamin K 224µg 0.5µg 186%
Iron 2.14mg 0.54mg 20%
Folate 83µg 14µg 17%
Manganese 0.395mg 0.06mg 15%
Vitamin A 131µg 0µg 15%
Vitamin E 1.62mg 0.1mg 10%
Vitamin C 20.2mg 29mg 10%
Calcium 108mg 17mg 9%
Potassium 196mg 490mg 9%
Fiber 2.7g 4.9g 9%
Carbs 2.85g 27.12g 8%
Vitamin B2 0.129mg 0.03mg 8%
Zinc 0.77mg 0.12mg 6%
Phosphorus 73mg 30mg 6%
Vitamin B6 0.171mg 0.1mg 5%
Copper 0.042mg 0.084mg 5%
Protein 3.17g 1.07g 4%
Calories 22kcal 103kcal 4%
Vitamin B1 0.162mg 0.11mg 4%
Vitamin B5 0.322mg 0.457mg 3%
Vitamin B3 1.221mg 0.9mg 2%
Choline 18.3mg 9.8mg 2%
Selenium 1µg 0.6µg 1%
Sodium 33mg 2mg 1%
Magnesium 22mg 25mg 1%
Fats 0.49g 0.23g 0%
Net carbs 0.15g 22.22g N/A
Sugar 0.38g 11g N/A
Saturated fat 0.05g 0.048g 0%
Monounsaturated fat 0.026g 0.034g 0%
Polyunsaturated fat 0.13g 0.066g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0.052mg 0%
Isoleucine 0.104mg 0.064mg 0%
Leucine 0.17mg 0.065mg 0%
Lysine 0.198mg 0.037mg 0%
Methionine 0.048mg 0.01mg 0%
Phenylalanine 0.128mg 0.026mg 0%
Valine 0.153mg 0.047mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +196.3%
Contains more FatsFats +113%
Contains more WaterWater +31%
Contains more CarbsCarbs +851.6%
~equal in Other ~0.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Poly. FatPolyunsaturated fat +97%
Contains more Mono. FatMonounsaturated fat +30.8%
~equal in Saturated fat ~0.048g

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.