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Rapini vs Cauliflower - In-Depth Nutrition Comparison

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Differences between Rapini and Cauliflower

  • Rapini has more Vitamin K, Iron, Manganese, Vitamin E , Vitamin B1, Calcium and Folate, while Cauliflower has more Vitamin C, Vitamin A and Vitamin B5.
  • Rapini's daily need coverage for Vitamin K is 174% higher.
  • Cauliflower contains 20 times less Vitamin E than Rapini. Rapini contains 1.62mg of Vitamin E , while Cauliflower contains 0.08mg.

The food types used in this comparison are Broccoli raab, raw and Cauliflower, raw.

Infographic

Rapini vs Cauliflower 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
:
Contains more Iron +409.5%
Contains more Calcium +390.9%
Contains more Magnesium +46.7%
Contains more Zinc +185.2%
Contains more Phosphorus +65.9%
Contains more Potassium +52.6%
Equal in Copper - 0.039
Equal in Sodium - 30
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +409.5%
Contains more Calcium +390.9%
Contains more Magnesium +46.7%
Contains more Zinc +185.2%
Contains more Phosphorus +65.9%
Contains more Potassium +52.6%
Equal in Copper - 0.039
Equal in Sodium - 30

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1925%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +140.8%
Contains more Vitamin K +1345.2%
Contains more Folate +45.6%
Contains more Vitamin C +138.6%
Contains more Vitamin B5 +107.1%
Equal in Vitamin B6 - 0.184
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 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +1925%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +140.8%
Contains more Vitamin K +1345.2%
Contains more Folate +45.6%
Contains more Vitamin C +138.6%
Contains more Vitamin B5 +107.1%
Equal in Vitamin B6 - 0.184

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
86
Rapini
30
Cauliflower
Mineral Summary Score
27
Rapini
13
Cauliflower

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 the food
Protein
19%
Rapini
12%
Cauliflower
Carbohydrates
3%
Rapini
5%
Cauliflower
Fats
2%
Rapini
1%
Cauliflower

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Cauliflower
Lower in Sugars 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 Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rapini Cauliflower
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 contains less Sugars?
Rapini
Rapini contains less Sugars (difference - 1.53g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
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?
Cauliflower
Cauliflower contains less Sodium (difference - 3mg)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rapini Cauliflower Opinion
Calories 22 25 Cauliflower
Protein 3.17 1.92 Rapini
Fats 0.49 0.28 Rapini
Vitamin C 20.2 48.2 Cauliflower
Carbs 2.85 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.42 Rapini
Calcium 108 22 Rapini
Potassium 196 299 Cauliflower
Magnesium 22 15 Rapini
Sugars 0.38 1.91 Rapini
Fiber 2.7 2 Rapini
Copper 0.042 0.039 Rapini
Zinc 0.77 0.27 Rapini
Starch
Phosphorus 73 44 Rapini
Sodium 33 30 Cauliflower
Vitamin A 2622 0 Rapini
Vitamin E 1.62 0.08 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.05 Rapini
Vitamin B2 0.129 0.06 Rapini
Vitamin B3 1.221 0.507 Rapini
Vitamin B5 0.322 0.667 Cauliflower
Vitamin B6 0.171 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 224 15.5 Rapini
Folate 83 57 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.13 Rapini
Monounsaturated Fat 0.026 0.034 Cauliflower
Polyunsaturated fat 0.13 0.031 Rapini
Tryptophan 0.043 0.02 Rapini
Threonine 0.106 0.076 Rapini
Isoleucine 0.104 0.071 Rapini
Leucine 0.17 0.106 Rapini
Lysine 0.198 0.217 Cauliflower
Methionine 0.048 0.02 Rapini
Phenylalanine 0.128 0.065 Rapini
Valine 0.153 0.125 Rapini
Histidine 0.066 0.056 Rapini
Fructose 0.17 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.