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Rapini vs Cabbage - In-Depth Nutrition Comparison

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A recap on differences between Rapini and Cabbage

  • Rapini is higher in Vitamin K, Iron, Vitamin A RAE, Manganese, Folate, Vitamin E , Vitamin B1, Vitamin B2, and Calcium, yet Cabbage is higher in Vitamin C.
  • Rapini covers your daily Vitamin K needs 123% more than Cabbage.
  • Rapini contains 26 times more Vitamin A RAE than Cabbage. While Rapini contains 131µg of Vitamin A RAE, Cabbage contains only 5µg.

Food varieties used in this article are Broccoli raab, raw and Cabbage, raw.

Infographic

Rapini vs Cabbage 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
Rapini
7
:
Contains more Calcium +170%
Contains more Iron +355.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +180.8%
Contains more Potassium +15.3%
Contains more Zinc +327.8%
Contains more Copper +121.1%
Contains less Sodium -45.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 18% 9% 12% 15% 3% 5% 7%
Contains more Calcium +170%
Contains more Iron +355.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +180.8%
Contains more Potassium +15.3%
Contains more Zinc +327.8%
Contains more Copper +121.1%
Contains less Sodium -45.5%

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
9
:
Contains more Vitamin A +2575.5%
Contains more Vitamin E +980%
Contains more Vitamin B1 +165.6%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +421.8%
Contains more Vitamin B5 +51.9%
Contains more Vitamin B6 +37.9%
Contains more Folate +93%
Contains more Vitamin K +194.7%
Contains more Vitamin C +81.2%
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 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin A +2575.5%
Contains more Vitamin E +980%
Contains more Vitamin B1 +165.6%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +421.8%
Contains more Vitamin B5 +51.9%
Contains more Vitamin B6 +37.9%
Contains more Folate +93%
Contains more Vitamin K +194.7%
Contains more Vitamin C +81.2%

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

All nutrients comparison - raw data values

Nutrient Rapini Cabbage Opinion
Net carbs 0.15g 3.3g Cabbage
Protein 3.17g 1.28g Rapini
Fats 0.49g 0.1g Rapini
Carbs 2.85g 5.8g Cabbage
Calories 22kcal 25kcal Cabbage
Starch g 0g Cabbage
Fructose 0.17g 1.45g Cabbage
Sugar 0.38g 3.2g Rapini
Fiber 2.7g 2.5g Rapini
Calcium 108mg 40mg Rapini
Iron 2.14mg 0.47mg Rapini
Magnesium 22mg 12mg Rapini
Phosphorus 73mg 26mg Rapini
Potassium 196mg 170mg Rapini
Sodium 33mg 18mg Cabbage
Zinc 0.77mg 0.18mg Rapini
Copper 0.042mg 0.019mg Rapini
Vitamin A 2622IU 98IU Rapini
Vitamin E 1.62mg 0.15mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 36.6mg Cabbage
Vitamin B1 0.162mg 0.061mg Rapini
Vitamin B2 0.129mg 0.04mg Rapini
Vitamin B3 1.221mg 0.234mg Rapini
Vitamin B5 0.322mg 0.212mg Rapini
Vitamin B6 0.171mg 0.124mg Rapini
Folate 83µg 43µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 76µg Rapini
Tryptophan 0.043mg 0.011mg Rapini
Threonine 0.106mg 0.035mg Rapini
Isoleucine 0.104mg 0.03mg Rapini
Leucine 0.17mg 0.041mg Rapini
Lysine 0.198mg 0.044mg Rapini
Methionine 0.048mg 0.012mg Rapini
Phenylalanine 0.128mg 0.032mg Rapini
Valine 0.153mg 0.042mg Rapini
Histidine 0.066mg 0.022mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.034g Cabbage
Monounsaturated Fat 0.026g 0.017g Rapini
Polyunsaturated fat 0.13g 0.017g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Cabbage
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
35
Cabbage
Mineral Summary Score
27
Rapini
10
Cabbage

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
8%
Cabbage
Carbohydrates
3%
Rapini
6%
Cabbage
Fats
2%
Rapini
0%
Cabbage

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.82g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
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 contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.