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  6. Rapini vs. Cauliflower

Rapini vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between Rapini and Cauliflower

  • Rapini has more Vitamin K, Iron, Vitamin A RAE, Manganese, Vitamin E , Vitamin B1, Calcium, and Folate, while Cauliflower has more Vitamin C, and Vitamin B5.
  • Rapini's daily need coverage for Vitamin K is 174% higher.

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

Infographic

Rapini vs Cauliflower 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
Rapini
8
:
2
Cauliflower
Cauliflower
Contains more Calcium +390.9%
Contains more Iron +409.5%
Contains more Magnesium +46.7%
Contains more Phosphorus +65.9%
Contains more Zinc +185.2%
Contains more Manganese +154.8%
Contains more Selenium +66.7%
Contains more Potassium +52.6%
Equal in Sodium - 30
Equal in Copper - 0.039
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +390.9%
Contains more Iron +409.5%
Contains more Magnesium +46.7%
Contains more Phosphorus +65.9%
Contains more Zinc +185.2%
Contains more Manganese +154.8%
Contains more Selenium +66.7%
Contains more Potassium +52.6%
Equal in Sodium - 30
Equal in Copper - 0.039

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
Rapini
7
:
3
Cauliflower
Cauliflower
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 Folate +45.6%
Contains more Vitamin K +1345.2%
Contains more Vitamin C +138.6%
Contains more Vitamin B5 +107.1%
Equal in Vitamin B6 - 0.184
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 Folate +45.6%
Contains more Vitamin K +1345.2%
Contains more Vitamin C +138.6%
Contains more Vitamin B5 +107.1%
Equal in Vitamin B6 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
4
:
1
Cauliflower
Cauliflower
Contains more Protein +65.1%
Contains more Fats +75%
Contains more Other +23.7%
Contains more Carbs +74.4%
Equal in Water - 92.07
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +65.1%
Contains more Fats +75%
Contains more Other +23.7%
Contains more Carbs +74.4%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -61.5%
Contains more Polyunsaturated fat +319.4%
Contains more Monounsaturated Fat +30.8%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -61.5%
Contains more Polyunsaturated fat +319.4%
Contains more Monounsaturated Fat +30.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Cauliflower
Cauliflower
Contains more Sucrose +∞%
Contains more Glucose +840%
Contains more Fructose +470.6%
Rapini
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
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +840%
Contains more Fructose +470.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Cauliflower
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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rapini Cauliflower Opinion
Net carbs 0.15g 2.97g Cauliflower
Protein 3.17g 1.92g Rapini
Fats 0.49g 0.28g Rapini
Carbs 2.85g 4.97g Cauliflower
Calories 22kcal 25kcal Cauliflower
Fructose 0.17g 0.97g Cauliflower
Sugar 0.38g 1.91g Rapini
Fiber 2.7g 2g Rapini
Calcium 108mg 22mg Rapini
Iron 2.14mg 0.42mg Rapini
Magnesium 22mg 15mg Rapini
Phosphorus 73mg 44mg Rapini
Potassium 196mg 299mg Cauliflower
Sodium 33mg 30mg Cauliflower
Zinc 0.77mg 0.27mg Rapini
Copper 0.042mg 0.039mg Rapini
Manganese 0.395mg 0.155mg Rapini
Selenium 1µg 0.6µg Rapini
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.08mg Rapini
Vitamin C 20.2mg 48.2mg Cauliflower
Vitamin B1 0.162mg 0.05mg Rapini
Vitamin B2 0.129mg 0.06mg Rapini
Vitamin B3 1.221mg 0.507mg Rapini
Vitamin B5 0.322mg 0.667mg Cauliflower
Vitamin B6 0.171mg 0.184mg Cauliflower
Folate 83µg 57µg Rapini
Vitamin K 224µg 15.5µg Rapini
Tryptophan 0.043mg 0.02mg Rapini
Threonine 0.106mg 0.076mg Rapini
Isoleucine 0.104mg 0.071mg Rapini
Leucine 0.17mg 0.106mg Rapini
Lysine 0.198mg 0.217mg Cauliflower
Methionine 0.048mg 0.02mg Rapini
Phenylalanine 0.128mg 0.065mg Rapini
Valine 0.153mg 0.125mg Rapini
Histidine 0.066mg 0.056mg Rapini
Saturated Fat 0.05g 0.13g Rapini
Monounsaturated Fat 0.026g 0.034g Cauliflower
Polyunsaturated fat 0.13g 0.031g Rapini
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Cauliflower
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
86%
Rapini
30%
Cauliflower
Minerals Daily Need Coverage Score
27%
Rapini
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (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)

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. 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.