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Rapini vs Cassava - In-Depth Nutrition Comparison

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Significant differences between Rapini and Cassava

  • Rapini has more Vitamin K, Iron, Vitamin A, Folate, Vitamin E , Calcium, Phosphorus, Vitamin B6, and Vitamin B1, however Cassava is richer in Copper.
  • Rapini covers your daily Vitamin K needs 185% more than Cassava.
  • Cassava has 131 times less Vitamin A than Rapini. Rapini has 131µg of Vitamin A, while Cassava has 1µg.

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

Infographic

Rapini vs Cassava 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
5
:
Contains more Iron +692.6%
Contains more Calcium +575%
Contains more Zinc +126.5%
Contains more Phosphorus +170.4%
Contains more Potassium +38.3%
Contains more Copper +138.1%
Contains less Sodium -57.6%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +692.6%
Contains more Calcium +575%
Contains more Zinc +126.5%
Contains more Phosphorus +170.4%
Contains more Potassium +38.3%
Contains more Copper +138.1%
Contains less Sodium -57.6%
Equal in Magnesium - 21

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
:
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +200.9%
Contains more Vitamin B6 +94.3%
Contains more Vitamin K +11689.5%
Contains more Folate +207.4%
Equal in Vitamin C - 20.6
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 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +200.9%
Contains more Vitamin B6 +94.3%
Contains more Vitamin K +11689.5%
Contains more Folate +207.4%
Equal in Vitamin C - 20.6

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
14
Cassava
Mineral Summary Score
27
Rapini
14
Cassava

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
8%
Cassava
Carbohydrates
3%
Rapini
38%
Cassava
Fats
2%
Rapini
1%
Cassava

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 62)
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 contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 19mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rapini Cassava Opinion
Calories 22 160 Cassava
Protein 3.17 1.36 Rapini
Fats 0.49 0.28 Rapini
Vitamin C 20.2 20.6 Cassava
Net carbs 0.15000000596046448 36.2599983215332 Cassava
Carbs 2.85 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.27 Rapini
Calcium 108 16 Rapini
Potassium 196 271 Cassava
Magnesium 22 21 Rapini
Sugar 0.38 1.7 Rapini
Fiber 2.7 1.8 Rapini
Copper 0.042 0.1 Cassava
Zinc 0.77 0.34 Rapini
Starch
Phosphorus 73 27 Rapini
Sodium 33 14 Cassava
Vitamin A 2622 13 Rapini
Vitamin E 1.62 0.19 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.087 Rapini
Vitamin B2 0.129 0.048 Rapini
Vitamin B3 1.221 0.854 Rapini
Vitamin B5 0.322 0.107 Rapini
Vitamin B6 0.171 0.088 Rapini
Vitamin B12 0 0
Vitamin K 224 1.9 Rapini
Folate 83 27 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.074 Rapini
Monounsaturated Fat 0.026 0.075 Cassava
Polyunsaturated fat 0.13 0.048 Rapini
Tryptophan 0.043 0.019 Rapini
Threonine 0.106 0.028 Rapini
Isoleucine 0.104 0.027 Rapini
Leucine 0.17 0.039 Rapini
Lysine 0.198 0.044 Rapini
Methionine 0.048 0.011 Rapini
Phenylalanine 0.128 0.026 Rapini
Valine 0.153 0.035 Rapini
Histidine 0.066 0.02 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.