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Rapini vs Chinese cabbage - In-Depth Nutrition Comparison

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Important differences between Rapini and Chinese cabbage

  • Rapini has more Vitamin K, Iron, Manganese, Vitamin E , Vitamin B1, Fiber, Zinc, and Phosphorus, however Chinese cabbage has more Vitamin C, and Vitamin A.
  • Rapini's daily need coverage for Vitamin K is 149% more.
  • Rapini has 18 times more Vitamin E than Chinese cabbage. Rapini has 1.62mg of Vitamin E , while Chinese cabbage has 0.09mg.

The food varieties used in the comparison are Broccoli raab, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Rapini vs Chinese 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
Contains more Iron +167.5%
Contains more Magnesium +15.8%
Contains more Copper +100%
Contains more Zinc +305.3%
Contains more Phosphorus +97.3%
Contains less Sodium -49.2%
Contains more Potassium +28.6%
Equal in Calcium - 105
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Iron +167.5%
Contains more Magnesium +15.8%
Contains more Copper +100%
Contains more Zinc +305.3%
Contains more Phosphorus +97.3%
Contains less Sodium -49.2%
Contains more Potassium +28.6%
Equal in Calcium - 105

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
7
:
Contains more Vitamin E +1700%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +265.9%
Contains more Vitamin K +392.3%
Contains more Folate +25.8%
Contains more Vitamin C +122.8%
Contains more Vitamin A +70.4%
Contains more Vitamin B6 +13.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +265.9%
Contains more Vitamin K +392.3%
Contains more Folate +25.8%
Contains more Vitamin C +122.8%
Contains more Vitamin A +70.4%
Contains more Vitamin B6 +13.5%

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
56
Chinese cabbage
Mineral Summary Score
27
Rapini
17
Chinese 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
9%
Chinese cabbage
Carbohydrates
3%
Rapini
2%
Chinese cabbage
Fats
2%
Rapini
1%
Chinese cabbage

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 32mg)
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 Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.023g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

All nutrients comparison - raw data values

Nutrient Rapini Chinese cabbage Opinion
Calories 22 13 Rapini
Protein 3.17 1.5 Rapini
Fats 0.49 0.2 Rapini
Vitamin C 20.2 45 Chinese cabbage
Net carbs 0.15000000596046448 1.1799999475479126 Chinese cabbage
Carbs 2.85 2.18 Rapini
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.8 Rapini
Calcium 108 105 Rapini
Potassium 196 252 Chinese cabbage
Magnesium 22 19 Rapini
Sugar 0.38 1.18 Rapini
Fiber 2.7 1 Rapini
Copper 0.042 0.021 Rapini
Zinc 0.77 0.19 Rapini
Starch
Phosphorus 73 37 Rapini
Sodium 33 65 Rapini
Vitamin A 2622 4468 Chinese cabbage
Vitamin E 1.62 0.09 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.04 Rapini
Vitamin B2 0.129 0.07 Rapini
Vitamin B3 1.221 0.5 Rapini
Vitamin B5 0.322 0.088 Rapini
Vitamin B6 0.171 0.194 Chinese cabbage
Vitamin B12 0 0
Vitamin K 224 45.5 Rapini
Folate 83 66 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.027 Chinese cabbage
Monounsaturated Fat 0.026 0.015 Rapini
Polyunsaturated fat 0.13 0.096 Rapini
Tryptophan 0.043 0.015 Rapini
Threonine 0.106 0.049 Rapini
Isoleucine 0.104 0.085 Rapini
Leucine 0.17 0.088 Rapini
Lysine 0.198 0.089 Rapini
Methionine 0.048 0.009 Rapini
Phenylalanine 0.128 0.044 Rapini
Valine 0.153 0.066 Rapini
Histidine 0.066 0.026 Rapini
Fructose 0.17 Rapini

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.