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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 RAE.
  • 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
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 +167.5%
Contains more Magnesium +15.8%
Contains more Phosphorus +97.3%
Contains less Sodium -49.2%
Contains more Zinc +305.3%
Contains more Copper +100%
Contains more Manganese +148.4%
Contains more Selenium +100%
Contains more Potassium +28.6%
Equal in Calcium - 105
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 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +167.5%
Contains more Magnesium +15.8%
Contains more Phosphorus +97.3%
Contains less Sodium -49.2%
Contains more Zinc +305.3%
Contains more Copper +100%
Contains more Manganese +148.4%
Contains more Selenium +100%
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" charts 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 Folate +25.8%
Contains more Vitamin K +392.3%
Contains more Vitamin A +70.4%
Contains more Vitamin C +122.8%
Contains more Vitamin B6 +13.5%
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 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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 Folate +25.8%
Contains more Vitamin K +392.3%
Contains more Vitamin A +70.4%
Contains more Vitamin C +122.8%
Contains more Vitamin B6 +13.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +111.3%
Contains more Fats +145%
Contains more Carbs +30.7%
Contains more Other +17.5%
Equal in Water - 95.32
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +111.3%
Contains more Fats +145%
Contains more Carbs +30.7%
Contains more Other +17.5%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +35.4%
Contains less Saturated Fat -46%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +35.4%
Contains less Saturated Fat -46%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Rapini Chinese cabbage Opinion
Net carbs 0.15g 1.18g Chinese cabbage
Protein 3.17g 1.5g Rapini
Fats 0.49g 0.2g Rapini
Carbs 2.85g 2.18g Rapini
Calories 22kcal 13kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g 1.18g Rapini
Fiber 2.7g 1g Rapini
Calcium 108mg 105mg Rapini
Iron 2.14mg 0.8mg Rapini
Magnesium 22mg 19mg Rapini
Phosphorus 73mg 37mg Rapini
Potassium 196mg 252mg Chinese cabbage
Sodium 33mg 65mg Rapini
Zinc 0.77mg 0.19mg Rapini
Copper 0.042mg 0.021mg Rapini
Manganese 0.395mg 0.159mg Rapini
Selenium 1µg 0.5µg Rapini
Vitamin A 2622IU 4468IU Chinese cabbage
Vitamin A RAE 131µg 223µg Chinese cabbage
Vitamin E 1.62mg 0.09mg Rapini
Vitamin C 20.2mg 45mg Chinese cabbage
Vitamin B1 0.162mg 0.04mg Rapini
Vitamin B2 0.129mg 0.07mg Rapini
Vitamin B3 1.221mg 0.5mg Rapini
Vitamin B5 0.322mg 0.088mg Rapini
Vitamin B6 0.171mg 0.194mg Chinese cabbage
Folate 83µg 66µg Rapini
Vitamin K 224µg 45.5µg Rapini
Tryptophan 0.043mg 0.015mg Rapini
Threonine 0.106mg 0.049mg Rapini
Isoleucine 0.104mg 0.085mg Rapini
Leucine 0.17mg 0.088mg Rapini
Lysine 0.198mg 0.089mg Rapini
Methionine 0.048mg 0.009mg Rapini
Phenylalanine 0.128mg 0.044mg Rapini
Valine 0.153mg 0.066mg Rapini
Histidine 0.066mg 0.026mg Rapini
Saturated Fat 0.05g 0.027g Chinese cabbage
Monounsaturated Fat 0.026g 0.015g Rapini
Polyunsaturated fat 0.13g 0.096g Rapini

Which food is preferable for your diet?

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

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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
86%
Rapini
56%
Chinese cabbage
Minerals Daily Need Coverage Score
27%
Rapini
16%
Chinese cabbage

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)

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. 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.