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Rapini vs. Bulgur — In-Depth Nutrition Comparison

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How are Rapini and Bulgur different?

  • Rapini is higher in Vitamin K, Vitamin C, Folate, Iron, Vitamin A RAE, Vitamin E , Calcium, Vitamin B1, and Vitamin B2, however, Bulgur is richer in Manganese.
  • Daily need coverage for Vitamin K from Rapini is 186% higher.

Broccoli raab, raw and Bulgur, cooked are the varieties used in this article.

Infographic

Rapini vs Bulgur 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
6
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%
Bulgur
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more CalciumCalcium +980%
Contains more PotassiumPotassium +188.2%
Contains more IronIron +122.9%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +82.5%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +45.5%
Contains more CopperCopper +78.6%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +54.2%

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
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 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Bulgur
0
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% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +131000%
Contains more Vitamin E Vitamin E +16100%
Contains more Vitamin B1Vitamin B1 +184.2%
Contains more Vitamin B2Vitamin B2 +360.7%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more Vitamin B6Vitamin B6 +106%
Contains more Vitamin KVitamin K +44700%
Contains more FolateFolate +361.1%
Contains more CholineCholine +165.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.344mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more FatsFats +104.2%
Contains more WaterWater +19%
Contains more OtherOther +176.5%
Contains more CarbsCarbs +551.9%
~equal in Protein ~3.08g

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
Bulgur
2
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Poly. FatPolyunsaturated fat +32.7%
Contains less Sat. FatSaturated Fat -16%
Contains more Mono. FatMonounsaturated Fat +19.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Bulgur Opinion
Calories 22kcal 83kcal Bulgur
Protein 3.17g 3.08g Rapini
Fats 0.49g 0.24g Rapini
Vitamin C 20.2mg 0mg Rapini
Net carbs 0.15g 14.08g Bulgur
Carbs 2.85g 18.58g Bulgur
Magnesium 22mg 32mg Bulgur
Calcium 108mg 10mg Rapini
Potassium 196mg 68mg Rapini
Iron 2.14mg 0.96mg Rapini
Sugar 0.38g 0.1g Bulgur
Fiber 2.7g 4.5g Bulgur
Copper 0.042mg 0.075mg Bulgur
Zinc 0.77mg 0.57mg Rapini
Phosphorus 73mg 40mg Rapini
Sodium 33mg 5mg Bulgur
Vitamin A 2622IU 2IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.01mg Rapini
Manganese 0.395mg 0.609mg Bulgur
Selenium 1µg 0.6µg Rapini
Vitamin B1 0.162mg 0.057mg Rapini
Vitamin B2 0.129mg 0.028mg Rapini
Vitamin B3 1.221mg 1mg Rapini
Vitamin B5 0.322mg 0.344mg Bulgur
Vitamin B6 0.171mg 0.083mg Rapini
Vitamin K 224µg 0.5µg Rapini
Folate 83µg 18µg Rapini
Choline 18.3mg 6.9mg Rapini
Saturated Fat 0.05g 0.042g Bulgur
Monounsaturated Fat 0.026g 0.031g Bulgur
Polyunsaturated fat 0.13g 0.098g Rapini
Tryptophan 0.043mg 0.048mg Bulgur
Threonine 0.106mg 0.089mg Rapini
Isoleucine 0.104mg 0.114mg Bulgur
Leucine 0.17mg 0.208mg Bulgur
Lysine 0.198mg 0.085mg Rapini
Methionine 0.048mg 0.048mg
Phenylalanine 0.128mg 0.145mg Bulgur
Valine 0.153mg 0.139mg Rapini
Histidine 0.066mg 0.071mg Bulgur
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Bulgur
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
80%
Rapini
8%
Bulgur
Minerals Daily Need Coverage Score
27%
Rapini
21%
Bulgur

Comparison summary

Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 15)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.6)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.