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Rapini vs. Cardoon — In-Depth Nutrition Comparison

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How are Rapini and Cardoon different?

  • Rapini is richer in Vitamin C, Iron, Vitamin A RAE, Vitamin B1, Vitamin B2, Phosphorus, and Manganese, while Cardoon is higher in Copper, and Potassium.
  • Cardoon covers your daily need of Copper 21% more than Rapini.
  • Rapini is lower in Sodium.

Broccoli raab, raw and Cardoon, raw types were used in this article.

Infographic

Rapini vs Cardoon 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.
Rapini
7
:
Contains more Calcium +54.3%
Contains more Iron +205.7%
Contains more Phosphorus +217.4%
Contains less Sodium -80.6%
Contains more Zinc +352.9%
Contains more Manganese +54.3%
Contains more Selenium +400%
Contains more Magnesium +90.9%
Contains more Potassium +104.1%
Contains more Copper +450%
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 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +54.3%
Contains more Iron +205.7%
Contains more Phosphorus +217.4%
Contains less Sodium -80.6%
Contains more Zinc +352.9%
Contains more Manganese +54.3%
Contains more Selenium +400%
Contains more Magnesium +90.9%
Contains more Potassium +104.1%
Contains more Copper +450%

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 +∞%
Contains more Vitamin C +910%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +307%
Contains more Vitamin B6 +47.4%
Contains more Folate +22.1%
Equal in Vitamin B5 - 0.338
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 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +910%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +307%
Contains more Vitamin B6 +47.4%
Contains more Folate +22.1%
Equal in Vitamin B5 - 0.338

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
:
Contains more Protein +352.9%
Contains more Fats +390%
Contains more Carbs +42.8%
Contains more Other +20.2%
Equal in Water - 94
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +352.9%
Contains more Fats +390%
Contains more Carbs +42.8%
Contains more Other +20.2%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
:
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +217.1%
Contains less Saturated Fat -78%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +217.1%
Contains less Saturated Fat -78%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Cardoon Opinion
Net carbs 0.15g 2.47g Cardoon
Protein 3.17g 0.7g Rapini
Fats 0.49g 0.1g Rapini
Carbs 2.85g 4.07g Cardoon
Calories 22kcal 17kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g Cardoon
Fiber 2.7g 1.6g Rapini
Calcium 108mg 70mg Rapini
Iron 2.14mg 0.7mg Rapini
Magnesium 22mg 42mg Cardoon
Phosphorus 73mg 23mg Rapini
Potassium 196mg 400mg Cardoon
Sodium 33mg 170mg Rapini
Zinc 0.77mg 0.17mg Rapini
Copper 0.042mg 0.231mg Cardoon
Manganese 0.395mg 0.256mg Rapini
Selenium 1µg 0.2µg Rapini
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 2mg Rapini
Vitamin B1 0.162mg 0.02mg Rapini
Vitamin B2 0.129mg 0.03mg Rapini
Vitamin B3 1.221mg 0.3mg Rapini
Vitamin B5 0.322mg 0.338mg Cardoon
Vitamin B6 0.171mg 0.116mg Rapini
Folate 83µg 68µg 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 0.011g Cardoon
Monounsaturated Fat 0.026g 0.018g Rapini
Polyunsaturated fat 0.13g 0.041g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Cardoon
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
9%
Cardoon
Minerals Daily Need Coverage Score
27%
Rapini
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 137mg)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 32)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.