Rapini vs. Plum — In-Depth Nutrition Comparison
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A recap on the differences between rapini and plums
- Rapini is higher than plums in vitamin K, vitamin A, iron, folate, manganese, vitamin C, vitamin B1, vitamin B6, calcium, and vitamin E.
- Rapini covers your daily vitamin K needs 181% more than plums.
- Rapini contains 18 times more calcium than plums. While rapini contains 108mg of calcium, plums contain only 6mg.
- The glycemic index of rapini is lower.
Food varieties used in this article are Broccoli raab, raw and Plums, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +214.3% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more IronIron | +1158.8% |
| Contains more ZincZinc | +670% |
| Contains more PhosphorusPhosphorus | +356.3% |
| Contains more ManganeseManganese | +659.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +35.7% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin CVitamin C | +112.6% |
| Contains more Vitamin AVitamin A | +670.6% |
| Contains more Vitamin EVitamin E | +523.1% |
| Contains more Vitamin B1Vitamin B1 | +478.6% |
| Contains more Vitamin B2Vitamin B2 | +396.2% |
| Contains more Vitamin B3Vitamin B3 | +192.8% |
| Contains more Vitamin B5Vitamin B5 | +138.5% |
| Contains more Vitamin B6Vitamin B6 | +489.7% |
| Contains more Vitamin KVitamin K | +3400% |
| Contains more FolateFolate | +1560% |
| Contains more CholineCholine | +863.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 6.4µg | 181% |
| Iron | 2.14mg | 0.17mg | 25% |
| Folate | 83µg | 5µg | 20% |
| Manganese | 0.395mg | 0.052mg | 15% |
| Vitamin A | 131µg | 17µg | 13% |
| Vitamin C | 20.2mg | 9.5mg | 12% |
| Vitamin B1 | 0.162mg | 0.028mg | 11% |
| Vitamin B6 | 0.171mg | 0.029mg | 11% |
| Calcium | 108mg | 6mg | 10% |
| Vitamin E | 1.62mg | 0.26mg | 9% |
| Vitamin B2 | 0.129mg | 0.026mg | 8% |
| Phosphorus | 73mg | 16mg | 8% |
| Zinc | 0.77mg | 0.1mg | 6% |
| Fiber | 2.7g | 1.4g | 5% |
| Protein | 3.17g | 0.7g | 5% |
| Vitamin B3 | 1.221mg | 0.417mg | 5% |
| Vitamin B5 | 0.322mg | 0.135mg | 4% |
| Fructose | 0.17g | 3.07g | 4% |
| Magnesium | 22mg | 7mg | 4% |
| Choline | 18.3mg | 1.9mg | 3% |
| Carbs | 2.85g | 11.42g | 3% |
| Copper | 0.042mg | 0.057mg | 2% |
| Selenium | 1µg | 0µg | 2% |
| Sodium | 33mg | 0mg | 1% |
| Polyunsaturated fat | 0.13g | 0.044g | 1% |
| Calories | 22kcal | 46kcal | 1% |
| Potassium | 196mg | 157mg | 1% |
| Fats | 0.49g | 0.28g | 0% |
| Net carbs | 0.15g | 10.02g | N/A |
| Sugar | 0.38g | 9.92g | N/A |
| Saturated fat | 0.05g | 0.017g | 0% |
| Monounsaturated fat | 0.026g | 0.134g | 0% |
| Tryptophan | 0.043mg | 0.009mg | 0% |
| Threonine | 0.106mg | 0.01mg | 0% |
| Isoleucine | 0.104mg | 0.014mg | 0% |
| Leucine | 0.17mg | 0.015mg | 0% |
| Lysine | 0.198mg | 0.016mg | 0% |
| Methionine | 0.048mg | 0.008mg | 0% |
| Phenylalanine | 0.128mg | 0.014mg | 0% |
| Valine | 0.153mg | 0.016mg | 0% |
| Histidine | 0.066mg | 0.009mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +352.9% |
| Contains more FatsFats | +75% |
| Contains more OtherOther | +154.1% |
| Contains more CarbsCarbs | +300.7% |
~equal in
Water
~87.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +195.5% |
| Contains less Sat. FatSaturated fat | -66% |
| Contains more Mono. FatMonounsaturated fat | +415.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1327.3% |
| Contains more GlucoseGlucose | +4970% |
| Contains more FructoseFructose | +1705.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
