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Rapini vs. Butterbur — In-Depth Nutrition Comparison

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Important differences between Rapini and Butterbur

  • Rapini has more Iron, Folate, Vitamin A RAE, Vitamin B1, Phosphorus, Vitamin B2, and Vitamin B3, however, Butterbur has more Potassium, Vitamin C, and Copper.
  • Rapini's daily need coverage for Iron is 26% more.
  • Rapini has 44 times more Vitamin A RAE than Butterbur. Rapini has 131µg of Vitamin A RAE, while Butterbur has 3µg.

The food varieties used in the comparison are Broccoli raab, raw and Butterbur, (fuki), raw.

Infographic

Rapini vs Butterbur 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 Iron +2040%
Contains more Magnesium +57.1%
Contains more Phosphorus +508.3%
Contains more Zinc +381.3%
Contains more Manganese +44.2%
Contains more Selenium +11.1%
Contains more Potassium +234.2%
Contains less Sodium -78.8%
Contains more Copper +145.2%
Equal in Calcium - 103
Equal in Selenium - 0.9
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 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Iron +2040%
Contains more Magnesium +57.1%
Contains more Phosphorus +508.3%
Contains more Zinc +381.3%
Contains more Manganese +44.2%
Contains more Selenium +11.1%
Contains more Potassium +234.2%
Contains less Sodium -78.8%
Contains more Copper +145.2%
Equal in Calcium - 103
Equal in Selenium - 0.9

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
:
Contains more Vitamin A +5144%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B5 +906.3%
Contains more Vitamin B6 +78.1%
Contains more Folate +730%
Contains more Vitamin C +55.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0% 0%
Contains more Vitamin A +5144%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B5 +906.3%
Contains more Vitamin B6 +78.1%
Contains more Folate +730%
Contains more Vitamin C +55.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +712.8%
Contains more Fats +1125%
Contains more Carbs +26.7%
Contains more Other +55.3%
Equal in Water - 94.5
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +712.8%
Contains more Fats +1125%
Contains more Carbs +26.7%
Contains more Other +55.3%
Equal in Water - 94.5

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Butterbur Opinion
Net carbs 0.15g 3.61g Butterbur
Protein 3.17g 0.39g Rapini
Fats 0.49g 0.04g Rapini
Carbs 2.85g 3.61g Butterbur
Calories 22kcal 14kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g Butterbur
Fiber 2.7g Rapini
Calcium 108mg 103mg Rapini
Iron 2.14mg 0.1mg Rapini
Magnesium 22mg 14mg Rapini
Phosphorus 73mg 12mg Rapini
Potassium 196mg 655mg Butterbur
Sodium 33mg 7mg Butterbur
Zinc 0.77mg 0.16mg Rapini
Copper 0.042mg 0.103mg Butterbur
Manganese 0.395mg 0.274mg Rapini
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 50IU Rapini
Vitamin A RAE 131µg 3µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 31.5mg Butterbur
Vitamin B1 0.162mg 0.02mg Rapini
Vitamin B2 0.129mg 0.02mg Rapini
Vitamin B3 1.221mg 0.2mg Rapini
Vitamin B5 0.322mg 0.032mg Rapini
Vitamin B6 0.171mg 0.096mg Rapini
Folate 83µg 10µg Rapini
Choline 18.3mg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g Butterbur
Monounsaturated Fat 0.026g Rapini
Polyunsaturated fat 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Butterbur
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Butterbur
Minerals Daily Need Coverage Score
27%
Rapini
19%
Butterbur

Comparison summary

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?
Butterbur
Butterbur is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.4)
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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.