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Rapini vs Brussels sprout - In-Depth Nutrition Comparison

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The main differences between Rapini and Brussels sprout

  • Rapini is richer in Vitamin K, Vitamin A RAE, Iron, Calcium, and Folate, yet Brussels sprout is richer in Vitamin C, and Potassium.
  • Daily need coverage for Vitamin C from Brussels sprout is 72% higher.
  • Rapini contains 3 times more Vitamin A RAE than Brussels sprout. Rapini contains 131µg of Vitamin A RAE, while Brussels sprout contains 38µg.

Food types used in this article are Broccoli raab, raw and Brussels sprouts, raw.

Infographic

Rapini vs Brussels sprout 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 Calcium +157.1%
Contains more Iron +52.9%
Contains more Zinc +83.3%
Contains more Potassium +98.5%
Contains less Sodium -24.2%
Contains more Copper +66.7%
Equal in Magnesium - 23
Equal in Phosphorus - 69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Contains more Calcium +157.1%
Contains more Iron +52.9%
Contains more Zinc +83.3%
Contains more Potassium +98.5%
Contains less Sodium -24.2%
Contains more Copper +66.7%
Equal in Magnesium - 23
Equal in Phosphorus - 69

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
8
:
Contains more Vitamin A +247.7%
Contains more Vitamin E +84.1%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +63.9%
Contains more Folate +36.1%
Contains more Vitamin K +26.6%
Contains more Vitamin C +320.8%
Contains more Vitamin B6 +28.1%
Equal in Vitamin B5 - 0.309
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 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin A +247.7%
Contains more Vitamin E +84.1%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +63.9%
Contains more Folate +36.1%
Contains more Vitamin K +26.6%
Contains more Vitamin C +320.8%
Contains more Vitamin B6 +28.1%
Equal in Vitamin B5 - 0.309

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

All nutrients comparison - raw data values

Nutrient Rapini Brussels sprout Opinion
Net carbs 0.15g 5.15g Brussels sprout
Protein 3.17g 3.38g Brussels sprout
Fats 0.49g 0.3g Rapini
Carbs 2.85g 8.95g Brussels sprout
Calories 22kcal 43kcal Brussels sprout
Starch g g
Fructose 0.17g 0.93g Brussels sprout
Sugar 0.38g 2.2g Rapini
Fiber 2.7g 3.8g Brussels sprout
Calcium 108mg 42mg Rapini
Iron 2.14mg 1.4mg Rapini
Magnesium 22mg 23mg Brussels sprout
Phosphorus 73mg 69mg Rapini
Potassium 196mg 389mg Brussels sprout
Sodium 33mg 25mg Brussels sprout
Zinc 0.77mg 0.42mg Rapini
Copper 0.042mg 0.07mg Brussels sprout
Vitamin A 2622IU 754IU Rapini
Vitamin E 1.62mg 0.88mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 85mg Brussels sprout
Vitamin B1 0.162mg 0.139mg Rapini
Vitamin B2 0.129mg 0.09mg Rapini
Vitamin B3 1.221mg 0.745mg Rapini
Vitamin B5 0.322mg 0.309mg Rapini
Vitamin B6 0.171mg 0.219mg Brussels sprout
Folate 83µg 61µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 177µg Rapini
Tryptophan 0.043mg 0.037mg Rapini
Threonine 0.106mg 0.12mg Brussels sprout
Isoleucine 0.104mg 0.132mg Brussels sprout
Leucine 0.17mg 0.152mg Rapini
Lysine 0.198mg 0.154mg Rapini
Methionine 0.048mg 0.032mg Rapini
Phenylalanine 0.128mg 0.098mg Rapini
Valine 0.153mg 0.155mg Brussels sprout
Histidine 0.066mg 0.076mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.062g Rapini
Monounsaturated Fat 0.026g 0.023g Rapini
Polyunsaturated fat 0.13g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
81
Brussels sprout
Mineral Summary Score
27
Rapini
23
Brussels sprout

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
20%
Brussels sprout
Carbohydrates
3%
Rapini
9%
Brussels sprout
Fats
2%
Rapini
1%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.