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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, 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.
  • Cauliflower contains 10000000 times less Vitamin A RAE than Rapini. Rapini contains 131µg of Vitamin A RAE, while Cauliflower contains 0µg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Potassium +52.6%
Equal in Sodium - 30
Equal in Copper - 0.039
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
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 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" 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 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
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%
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

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 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
Starch g g
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
Vitamin A 2622IU 0IU Rapini
Vitamin E 1.62mg 0.08mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.13g Rapini
Monounsaturated Fat 0.026g 0.034g Cauliflower
Polyunsaturated fat 0.13g 0.031g Rapini

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

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. 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.