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Rapini vs. Carrot — In-Depth Nutrition Comparison

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Significant differences between rapini and carrots

  • Rapini has more vitamin K, iron, folate, vitamin C, manganese, vitamin B1, calcium, vitamin E, and vitamin B2; however, carrots are richer in vitamin A.
  • Carrots cover your daily vitamin A needs 282% more than rapini.
  • Carrots have 17 times less vitamin K than rapini. Rapini has 224µg of vitamin K, while carrots have 13.2µg.

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

Infographic

Rapini vs Carrot 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Carrot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +227.3%
Contains more IronIron +613.3%
Contains more ZincZinc +220.8%
Contains more PhosphorusPhosphorus +108.6%
Contains less SodiumSodium -52.2%
Contains more ManganeseManganese +176.2%
Contains more SeleniumSelenium +900%
Contains more PotassiumPotassium +63.3%
~equal in Copper ~0.045mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Carrot
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +242.4%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin B2Vitamin B2 +122.4%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more Vitamin B6Vitamin B6 +23.9%
Contains more Vitamin KVitamin K +1597%
Contains more FolateFolate +336.8%
Contains more CholineCholine +108%
Contains more Vitamin AVitamin A +537.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +240.9%
Contains more FatsFats +104.2%
Contains more CarbsCarbs +236.1%
~equal in Water ~88.29g
~equal in Other ~0.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +85.7%
Contains less Sat. FatSaturated fat -26%
~equal in Polyunsaturated fat ~0.117g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Carrot
4
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3163.6%
Contains more GlucoseGlucose +490%
Contains more FructoseFructose +223.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Carrot DV% diff.
Vitamin K 224µg 13.2µg 176%
Vitamin A 131µg 835µg 78%
Iron 2.14mg 0.3mg 23%
Vitamin C 20.2mg 5.9mg 16%
Folate 83µg 19µg 16%
Manganese 0.395mg 0.143mg 11%
Vitamin B1 0.162mg 0.066mg 8%
Calcium 108mg 33mg 8%
Vitamin E 1.62mg 0.66mg 6%
Zinc 0.77mg 0.24mg 5%
Phosphorus 73mg 35mg 5%
Vitamin B2 0.129mg 0.058mg 5%
Protein 3.17g 0.93g 4%
Potassium 196mg 320mg 4%
Vitamin B6 0.171mg 0.138mg 3%
Sodium 33mg 69mg 2%
Magnesium 22mg 12mg 2%
Carbs 2.85g 9.58g 2%
Choline 18.3mg 8.8mg 2%
Selenium 1µg 0.1µg 2%
Vitamin B5 0.322mg 0.273mg 1%
Vitamin B3 1.221mg 0.983mg 1%
Calories 22kcal 41kcal 1%
Starch 1.43g 1%
Fats 0.49g 0.24g 0%
Net carbs 0.15g 6.78g N/A
Sugar 0.38g 4.74g N/A
Fiber 2.7g 2.8g 0%
Copper 0.042mg 0.045mg 0%
Saturated fat 0.05g 0.037g 0%
Monounsaturated fat 0.026g 0.014g 0%
Polyunsaturated fat 0.13g 0.117g 0%
Tryptophan 0.043mg 0.012mg 0%
Threonine 0.106mg 0.191mg 0%
Isoleucine 0.104mg 0.077mg 0%
Leucine 0.17mg 0.102mg 0%
Lysine 0.198mg 0.101mg 0%
Methionine 0.048mg 0.02mg 0%
Phenylalanine 0.128mg 0.061mg 0%
Valine 0.153mg 0.069mg 0%
Histidine 0.066mg 0.04mg 0%
Fructose 0.17g 0.55g 0%

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

People also compare

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
71%
Rapini
35%
Carrot
Minerals Daily Need Coverage Score
27%
Rapini
12%
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 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?
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)

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. 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.