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Rapini vs. Chicory — In-Depth Nutrition Comparison

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What are the differences between Rapini and Chicory?

  • Rapini is richer than Chicory in Iron, Vitamin C, Vitamin A RAE, Manganese, Folate, Vitamin B6, Calcium, Vitamin B1, Vitamin B2, and Phosphorus.
  • Rapini's daily need coverage for Iron is 24% more.
  • Rapini has 131 times more Vitamin A RAE than Chicory. While Rapini has 131µg of Vitamin A RAE, Chicory has only 1µg.

We used Broccoli raab, raw and Chicory, witloof, raw types in this article.

Infographic

Rapini vs Chicory 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
7
:
Contains more Calcium +468.4%
Contains more Iron +791.7%
Contains more Magnesium +120%
Contains more Phosphorus +180.8%
Contains more Zinc +381.3%
Contains more Manganese +295%
Contains more Selenium +400%
Contains less Sodium -93.9%
Contains more Copper +21.4%
Equal in Potassium - 211
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Contains more Calcium +468.4%
Contains more Iron +791.7%
Contains more Magnesium +120%
Contains more Phosphorus +180.8%
Contains more Zinc +381.3%
Contains more Manganese +295%
Contains more Selenium +400%
Contains less Sodium -93.9%
Contains more Copper +21.4%
Equal in Potassium - 211

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
11
:
Contains more Vitamin A +8941.4%
Contains more Vitamin C +621.4%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B2 +377.8%
Contains more Vitamin B3 +663.1%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +307.1%
Contains more Folate +124.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0% 0%
Contains more Vitamin A +8941.4%
Contains more Vitamin C +621.4%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B2 +377.8%
Contains more Vitamin B3 +663.1%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +307.1%
Contains more Folate +124.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
:
Contains more Protein +252.2%
Contains more Fats +390%
Contains more Other +95.8%
Contains more Carbs +40.4%
Equal in Water - 94.52
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more Protein +252.2%
Contains more Fats +390%
Contains more Other +95.8%
Contains more Carbs +40.4%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
:
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +195.5%
Contains less Saturated Fat -52%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +195.5%
Contains less Saturated Fat -52%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Chicory Opinion
Net carbs 0.15g 0.9g Chicory
Protein 3.17g 0.9g Rapini
Fats 0.49g 0.1g Rapini
Carbs 2.85g 4g Chicory
Calories 22kcal 17kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g Chicory
Fiber 2.7g 3.1g Chicory
Calcium 108mg 19mg Rapini
Iron 2.14mg 0.24mg Rapini
Magnesium 22mg 10mg Rapini
Phosphorus 73mg 26mg Rapini
Potassium 196mg 211mg Chicory
Sodium 33mg 2mg Chicory
Zinc 0.77mg 0.16mg Rapini
Copper 0.042mg 0.051mg Chicory
Manganese 0.395mg 0.1mg Rapini
Selenium 1µg 0.2µg Rapini
Vitamin A 2622IU 29IU Rapini
Vitamin A RAE 131µg 1µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 2.8mg Rapini
Vitamin B1 0.162mg 0.062mg Rapini
Vitamin B2 0.129mg 0.027mg Rapini
Vitamin B3 1.221mg 0.16mg Rapini
Vitamin B5 0.322mg 0.145mg Rapini
Vitamin B6 0.171mg 0.042mg Rapini
Folate 83µg 37µg Rapini
Choline 18.3mg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg 0.016mg Rapini
Threonine 0.106mg 0.025mg Rapini
Isoleucine 0.104mg 0.054mg Rapini
Leucine 0.17mg 0.039mg Rapini
Lysine 0.198mg 0.035mg Rapini
Methionine 0.048mg 0.005mg Rapini
Phenylalanine 0.128mg 0.022mg Rapini
Valine 0.153mg 0.041mg Rapini
Histidine 0.066mg 0.015mg Rapini
Saturated Fat 0.05g 0.024g Chicory
Monounsaturated Fat 0.026g 0.002g Rapini
Polyunsaturated fat 0.13g 0.044g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chicory
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
80%
Rapini
6%
Chicory
Minerals Daily Need Coverage Score
27%
Rapini
9%
Chicory

Comparison summary

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 Sugar?
Chicory
Chicory is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Chicory
Chicory is lower in glycemic index (difference - 32)
Which food is cheaper?
Chicory
Chicory is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.