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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
27%
24%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 19)
Which food is cheaper?
Rapini is cheaper (difference - $2)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 29mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.