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Rapini vs Chinese broccoli - In-Depth Nutrition Comparison

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A recap on differences between Rapini and Chinese broccoli

  • Rapini is higher in Vitamin K, Iron, Vitamin B6, Vitamin E , Manganese, Vitamin B1, and Vitamin A RAE, yet Chinese broccoli is higher in Vitamin C.
  • Rapini covers your daily Vitamin K needs 116% more than Chinese broccoli.
  • Rapini contains 4 times more Iron than Chinese broccoli. While Rapini contains 2.14mg of Iron, Chinese broccoli contains only 0.56mg.

Food varieties used in this article are Broccoli raab, raw and Broccoli, chinese, cooked.

Infographic

Rapini vs Chinese broccoli 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 Iron +282.1%
Contains more Magnesium +22.2%
Contains more Phosphorus +78%
Contains more Zinc +97.4%
Contains more Potassium +33.2%
Contains less Sodium -78.8%
Contains more Copper +45.2%
Equal in Calcium - 100
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Iron +282.1%
Contains more Magnesium +22.2%
Contains more Phosphorus +78%
Contains more Zinc +97.4%
Contains more Potassium +33.2%
Contains less Sodium -78.8%
Contains more Copper +45.2%
Equal in Calcium - 100

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 +60.1%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B3 +179.4%
Contains more Vitamin B5 +102.5%
Contains more Vitamin B6 +144.3%
Contains more Vitamin K +164.2%
Contains more Vitamin C +39.6%
Contains more Vitamin B2 +13.2%
Contains more Folate +19.3%
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +60.1%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B3 +179.4%
Contains more Vitamin B5 +102.5%
Contains more Vitamin B6 +144.3%
Contains more Vitamin K +164.2%
Contains more Vitamin C +39.6%
Contains more Vitamin B2 +13.2%
Contains more Folate +19.3%

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

All nutrients comparison - raw data values

Nutrient Rapini Chinese broccoli Opinion
Net carbs 0.15g 1.31g Chinese broccoli
Protein 3.17g 1.14g Rapini
Fats 0.49g 0.72g Chinese broccoli
Carbs 2.85g 3.81g Chinese broccoli
Calories 22kcal 22kcal
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 0.84g Rapini
Fiber 2.7g 2.5g Rapini
Calcium 108mg 100mg Rapini
Iron 2.14mg 0.56mg Rapini
Magnesium 22mg 18mg Rapini
Phosphorus 73mg 41mg Rapini
Potassium 196mg 261mg Chinese broccoli
Sodium 33mg 7mg Chinese broccoli
Zinc 0.77mg 0.39mg Rapini
Copper 0.042mg 0.061mg Chinese broccoli
Vitamin A 2622IU 1638IU Rapini
Vitamin E 1.62mg 0.48mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 28.2mg Chinese broccoli
Vitamin B1 0.162mg 0.095mg Rapini
Vitamin B2 0.129mg 0.146mg Chinese broccoli
Vitamin B3 1.221mg 0.437mg Rapini
Vitamin B5 0.322mg 0.159mg Rapini
Vitamin B6 0.171mg 0.07mg Rapini
Folate 83µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 224µg 84.8µg Rapini
Tryptophan 0.043mg mg Rapini
Threonine 0.106mg mg Rapini
Isoleucine 0.104mg mg Rapini
Leucine 0.17mg mg Rapini
Lysine 0.198mg mg Rapini
Methionine 0.048mg mg Rapini
Phenylalanine 0.128mg mg Rapini
Valine 0.153mg mg Rapini
Histidine 0.066mg mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.11g Rapini
Monounsaturated Fat 0.026g 0.05g Chinese broccoli
Polyunsaturated fat 0.13g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low glycemic index diet Equal

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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
48
Chinese broccoli
Mineral Summary Score
27
Rapini
17
Chinese broccoli

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
7%
Chinese broccoli
Carbohydrates
3%
Rapini
4%
Chinese broccoli
Fats
2%
Rapini
3%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.06g)
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?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 26mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.