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Rapini vs Broccoli - In-Depth Nutrition Comparison

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What are the main differences between Rapini and Broccoli?

  • Rapini is richer in Vitamin K, Iron, Vitamin A, Manganese, Vitamin B1, Calcium, and Vitamin E , yet Broccoli is richer in Vitamin C, and Vitamin B5.
  • Rapini's daily need coverage for Vitamin K is 102% higher.
  • Rapini has 4 times more Vitamin A than Broccoli. Rapini has 131µg of Vitamin A, while Broccoli has 31µg.

We used Broccoli raab, raw and Broccoli, raw types in this comparison.

Infographic

Rapini vs Broccoli 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 Iron +193.2%
Contains more Calcium +129.8%
Contains more Zinc +87.8%
Contains more Phosphorus +10.6%
Contains more Potassium +61.2%
Contains more Copper +16.7%
Equal in Magnesium - 21
Equal in Phosphorus - 66
Equal in Sodium - 33
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +193.2%
Contains more Calcium +129.8%
Contains more Zinc +87.8%
Contains more Phosphorus +10.6%
Contains more Potassium +61.2%
Contains more Copper +16.7%
Equal in Magnesium - 21
Equal in Phosphorus - 66
Equal in Sodium - 33

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
7
:
Contains more Vitamin A +320.9%
Contains more Vitamin E +107.7%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +91.1%
Contains more Vitamin K +120.5%
Contains more Folate +31.7%
Contains more Vitamin C +341.6%
Contains more Vitamin B5 +78%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin A +320.9%
Contains more Vitamin E +107.7%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +91.1%
Contains more Vitamin K +120.5%
Contains more Folate +31.7%
Contains more Vitamin C +341.6%
Contains more Vitamin B5 +78%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175

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
65
Broccoli
Mineral Summary Score
27
Rapini
18
Broccoli

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
17%
Broccoli
Carbohydrates
3%
Rapini
7%
Broccoli
Fats
2%
Rapini
2%
Broccoli

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

Which food is preferable for your diet?

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

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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 - 1.32g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (33 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

All nutrients comparison - raw data values

Nutrient Rapini Broccoli Opinion
Calories 22 34 Broccoli
Protein 3.17 2.82 Rapini
Fats 0.49 0.37 Rapini
Vitamin C 20.2 89.2 Broccoli
Carbs 2.85 6.64 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.73 Rapini
Calcium 108 47 Rapini
Potassium 196 316 Broccoli
Magnesium 22 21 Rapini
Sugar 0.38 1.7 Rapini
Fiber 2.7 2.6 Rapini
Copper 0.042 0.049 Broccoli
Zinc 0.77 0.41 Rapini
Starch 0 Broccoli
Phosphorus 73 66 Rapini
Sodium 33 33
Vitamin A 2622 623 Rapini
Vitamin E 1.62 0.78 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.071 Rapini
Vitamin B2 0.129 0.117 Rapini
Vitamin B3 1.221 0.639 Rapini
Vitamin B5 0.322 0.573 Broccoli
Vitamin B6 0.171 0.175 Broccoli
Vitamin B12 0 0
Vitamin K 224 101.6 Rapini
Folate 83 63 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.039 Broccoli
Monounsaturated Fat 0.026 0.011 Rapini
Polyunsaturated fat 0.13 0.038 Rapini
Tryptophan 0.043 0.033 Rapini
Threonine 0.106 0.088 Rapini
Isoleucine 0.104 0.079 Rapini
Leucine 0.17 0.129 Rapini
Lysine 0.198 0.135 Rapini
Methionine 0.048 0.038 Rapini
Phenylalanine 0.128 0.117 Rapini
Valine 0.153 0.125 Rapini
Histidine 0.066 0.059 Rapini
Fructose 0.17 0.68 Broccoli

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.