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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 RAE, 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 RAE than Broccoli. Rapini has 131µg of Vitamin A RAE, while Broccoli has 31µg.

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

Infographic

Rapini vs Broccoli 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.
Contains more Calcium +129.8%
Contains more Iron +193.2%
Contains more Phosphorus +10.6%
Contains more Zinc +87.8%
Contains more Manganese +88.1%
Contains more Potassium +61.2%
Contains more Copper +16.7%
Contains more Selenium +150%
Equal in Magnesium - 21
Equal in Phosphorus - 66
Equal in Sodium - 33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +129.8%
Contains more Iron +193.2%
Contains more Phosphorus +10.6%
Contains more Zinc +87.8%
Contains more Manganese +88.1%
Contains more Potassium +61.2%
Contains more Copper +16.7%
Contains more Selenium +150%
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" charts 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 Folate +31.7%
Contains more Vitamin K +120.5%
Contains more Vitamin C +341.6%
Contains more Vitamin B5 +78%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 Folate +31.7%
Contains more Vitamin K +120.5%
Contains more Vitamin C +341.6%
Contains more Vitamin B5 +78%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.4%
Contains more Fats +32.4%
Contains more Carbs +133%
Equal in Water - 89.3
Equal in Other - 0.87
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +12.4%
Contains more Fats +32.4%
Contains more Carbs +133%
Equal in Water - 89.3
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +242.1%
Contains less Saturated Fat -22%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +242.1%
Contains less Saturated Fat -22%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +390%
Contains more Fructose +300%
Contains more Lactose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.1
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Glucose +390%
Contains more Fructose +300%
Contains more Lactose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Broccoli
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rapini Broccoli Opinion
Net carbs 0.15g 4.04g Broccoli
Protein 3.17g 2.82g Rapini
Fats 0.49g 0.37g Rapini
Carbs 2.85g 6.64g Broccoli
Calories 22kcal 34kcal Broccoli
Fructose 0.17g 0.68g Broccoli
Sugar 0.38g 1.7g Rapini
Fiber 2.7g 2.6g Rapini
Calcium 108mg 47mg Rapini
Iron 2.14mg 0.73mg Rapini
Magnesium 22mg 21mg Rapini
Phosphorus 73mg 66mg Rapini
Potassium 196mg 316mg Broccoli
Sodium 33mg 33mg
Zinc 0.77mg 0.41mg Rapini
Copper 0.042mg 0.049mg Broccoli
Manganese 0.395mg 0.21mg Rapini
Selenium 1µg 2.5µg Broccoli
Vitamin A 2622IU 623IU Rapini
Vitamin A RAE 131µg 31µg Rapini
Vitamin E 1.62mg 0.78mg Rapini
Vitamin C 20.2mg 89.2mg Broccoli
Vitamin B1 0.162mg 0.071mg Rapini
Vitamin B2 0.129mg 0.117mg Rapini
Vitamin B3 1.221mg 0.639mg Rapini
Vitamin B5 0.322mg 0.573mg Broccoli
Vitamin B6 0.171mg 0.175mg Broccoli
Folate 83µg 63µg Rapini
Vitamin K 224µg 101.6µg Rapini
Tryptophan 0.043mg 0.033mg Rapini
Threonine 0.106mg 0.088mg Rapini
Isoleucine 0.104mg 0.079mg Rapini
Leucine 0.17mg 0.129mg Rapini
Lysine 0.198mg 0.135mg Rapini
Methionine 0.048mg 0.038mg Rapini
Phenylalanine 0.128mg 0.117mg Rapini
Valine 0.153mg 0.125mg Rapini
Histidine 0.066mg 0.059mg Rapini
Saturated Fat 0.05g 0.039g Broccoli
Monounsaturated Fat 0.026g 0.011g Rapini
Polyunsaturated fat 0.13g 0.038g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
65%
Broccoli
Minerals Daily Need Coverage Score
27%
Rapini
19%
Broccoli

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 Sodium?
?
The foods are relatively equal in Sodium (33 mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. 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.