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Rapini vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between rapini and buckwheat?

  • Rapini is richer in vitamin K, vitamin A, vitamin C, folate, iron, vitamin E, vitamin B1, calcium, and vitamin B6, yet buckwheat is richer in copper.
  • Rapini's daily need coverage for vitamin K is 185% higher.
  • Rapini has a lower glycemic index than buckwheat.

We used Broccoli raab, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Rapini vs Buckwheat 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
4
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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +1442.9%
Contains more PotassiumPotassium +122.7%
Contains more IronIron +167.5%
Contains more ZincZinc +26.2%
Contains more MagnesiumMagnesium +131.8%
Contains more CopperCopper +247.6%
Contains less SodiumSodium -87.9%
Contains more SeleniumSelenium +120%
~equal in Phosphorus ~70mg
~equal in Manganese ~0.403mg

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
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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +230.8%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin B6Vitamin B6 +122.1%
Contains more Vitamin KVitamin K +11689.5%
Contains more FolateFolate +492.9%
Contains more Vitamin B5Vitamin B5 +11.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~20.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more WaterWater +22.4%
Contains more OtherOther +118.6%
Contains more FatsFats +26.5%
Contains more CarbsCarbs +599.6%
~equal in Protein ~3.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -62.7%
Contains more Mono. FatMonounsaturated fat +623.1%
Contains more Poly. FatPolyunsaturated fat +44.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
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
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +70%
Contains more SucroseSucrose +263.6%
Contains more GlucoseGlucose +100%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Buckwheat DV% diff.
Vitamin K 224µg 1.9µg 185%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 14µg 17%
Iron 2.14mg 0.8mg 17%
Vitamin A 131µg 0µg 15%
Copper 0.042mg 0.146mg 12%
Vitamin B1 0.162mg 0.04mg 10%
Calcium 108mg 7mg 10%
Vitamin E 1.62mg 0.09mg 10%
Magnesium 22mg 51mg 7%
Vitamin B6 0.171mg 0.077mg 7%
Vitamin B2 0.129mg 0.039mg 7%
Carbs 2.85g 19.94g 6%
Calories 22kcal 92kcal 4%
Potassium 196mg 88mg 3%
Vitamin B3 1.221mg 0.94mg 2%
Selenium 1µg 2.2µg 2%
Sodium 33mg 4mg 1%
Zinc 0.77mg 0.61mg 1%
Vitamin B5 0.322mg 0.359mg 1%
Protein 3.17g 3.38g 0%
Fats 0.49g 0.62g 0%
Net carbs 0.15g 17.24g N/A
Sugar 0.38g 0.9g N/A
Fiber 2.7g 2.7g 0%
Phosphorus 73mg 70mg 0%
Manganese 0.395mg 0.403mg 0%
Choline 18.3mg 20.1mg 0%
Saturated fat 0.05g 0.134g 0%
Monounsaturated fat 0.026g 0.188g 0%
Polyunsaturated fat 0.13g 0.188g 0%
Tryptophan 0.043mg 0.049mg 0%
Threonine 0.106mg 0.129mg 0%
Isoleucine 0.104mg 0.127mg 0%
Leucine 0.17mg 0.212mg 0%
Lysine 0.198mg 0.172mg 0%
Methionine 0.048mg 0.044mg 0%
Phenylalanine 0.128mg 0.133mg 0%
Valine 0.153mg 0.173mg 0%
Histidine 0.066mg 0.079mg 0%
Fructose 0.17g 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Rapini
8%
Buckwheat
Minerals Daily Need Coverage Score
27%
Rapini
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 19)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 29mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.