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Rapini vs Carrot - In-Depth Nutrition Comparison

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Significant differences between Rapini and Carrot

  • Rapini has more Vitamin K, Iron, Folate, Vitamin C, Manganese, Vitamin B1, Calcium, Vitamin E , and Vitamin B2, however Carrot is richer in Vitamin A.
  • Rapini covers your daily Vitamin K needs 176% more than Carrot.
  • Carrot has 7 times less Iron than Rapini. Rapini has 2.14mg of Iron, while Carrot has 0.3mg.

Specific food types used in this comparison are Broccoli raab, raw and Carrots, raw.

Infographic

Rapini vs Carrot 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
6
:
2
Carrot
Contains more Iron +613.3%
Contains more Calcium +227.3%
Contains more Magnesium +83.3%
Contains more Zinc +220.8%
Contains more Phosphorus +108.6%
Contains less Sodium -52.2%
Contains more Potassium +63.3%
Equal in Copper - 0.045
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Contains more Iron +613.3%
Contains more Calcium +227.3%
Contains more Magnesium +83.3%
Contains more Zinc +220.8%
Contains more Phosphorus +108.6%
Contains less Sodium -52.2%
Contains more Potassium +63.3%
Equal in Copper - 0.045

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
:
1
Carrot
Contains more Vitamin C +242.4%
Contains more Vitamin E +145.5%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +23.9%
Contains more Vitamin K +1597%
Contains more Folate +336.8%
Contains more Vitamin A +537.1%
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 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Contains more Vitamin C +242.4%
Contains more Vitamin E +145.5%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +23.9%
Contains more Vitamin K +1597%
Contains more Folate +336.8%
Contains more Vitamin A +537.1%

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

All nutrients comparison - raw data values

Nutrient Rapini Carrot Opinion
Calories 22kcal 41kcal Carrot
Protein 3.17g 0.93g Rapini
Fats 0.49g 0.24g Rapini
Vitamin C 20.2mg 5.9mg Rapini
Net carbs 0.15g 6.78g Carrot
Carbs 2.85g 9.58g Carrot
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.14mg 0.3mg Rapini
Calcium 108mg 33mg Rapini
Potassium 196mg 320mg Carrot
Magnesium 22mg 12mg Rapini
Sugar 0.38g 4.74g Rapini
Fiber 2.7g 2.8g Carrot
Copper 0.042mg 0.045mg Carrot
Zinc 0.77mg 0.24mg Rapini
Starch g 1.43g Carrot
Phosphorus 73mg 35mg Rapini
Sodium 33mg 69mg Rapini
Vitamin A 2622IU 16706IU Carrot
Vitamin E 1.62mg 0.66mg Rapini
Vitamin D 0µg 0µg
Vitamin B1 0.162mg 0.066mg Rapini
Vitamin B2 0.129mg 0.058mg Rapini
Vitamin B3 1.221mg 0.983mg Rapini
Vitamin B5 0.322mg 0.273mg Rapini
Vitamin B6 0.171mg 0.138mg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 13.2µg Rapini
Folate 83µg 19µg Rapini
Trans Fat 0g 0g
Saturated Fat 0.05g 0.037g Carrot
Monounsaturated Fat 0.026g 0.014g Rapini
Polyunsaturated fat 0.13g 0.117g Rapini
Tryptophan 0.043mg 0.012mg Rapini
Threonine 0.106mg 0.191mg Carrot
Isoleucine 0.104mg 0.077mg Rapini
Leucine 0.17mg 0.102mg Rapini
Lysine 0.198mg 0.101mg Rapini
Methionine 0.048mg 0.02mg Rapini
Phenylalanine 0.128mg 0.061mg Rapini
Valine 0.153mg 0.069mg Rapini
Histidine 0.066mg 0.04mg Rapini
Fructose 0.17g 0.55g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
98
Carrot
Mineral Summary Score
27
Rapini
13
Carrot

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
6%
Carrot
Carbohydrates
3%
Rapini
10%
Carrot
Fats
2%
Rapini
1%
Carrot

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.36g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.