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Rapini vs. Coriander — In-Depth Nutrition Comparison

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Differences between rapini and coriander

  • Rapini has more vitamin B1 and folate, while coriander has more vitamin A, vitamin K, copper, potassium, vitamin C, and vitamin E.
  • Coriander's daily need coverage for vitamin A is 83% higher.
  • Coriander contains 2 times less vitamin B1 than rapini. Rapini contains 0.162mg of vitamin B1, while coriander contains 0.067mg.

The food types used in this comparison are Broccoli raab, raw and Coriander (cilantro) leaves, raw.

Infographic

Rapini vs Coriander 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.
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more CalciumCalcium +61.2%
Contains more IronIron +20.9%
Contains more ZincZinc +54%
Contains more PhosphorusPhosphorus +52.1%
Contains less SodiumSodium -28.3%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +165.8%
Contains more CopperCopper +435.7%
~equal in Manganese ~0.426mg
~equal in Selenium ~0.9µg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +141.8%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more FolateFolate +33.9%
Contains more CholineCholine +43%
Contains more Vitamin CVitamin C +33.7%
Contains more Vitamin AVitamin A +157.3%
Contains more Vitamin EVitamin E +54.3%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B5Vitamin B5 +77%
Contains more Vitamin KVitamin K +38.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.114mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Coriander DV% diff.
Vitamin K 224µg 310µg 72%
Vitamin A 131µg 337µg 23%
Copper 0.042mg 0.225mg 20%
Potassium 196mg 521mg 10%
Vitamin B1 0.162mg 0.067mg 8%
Vitamin C 20.2mg 27mg 8%
Vitamin E 1.62mg 2.5mg 6%
Iron 2.14mg 1.77mg 5%
Folate 83µg 62µg 5%
Vitamin B5 0.322mg 0.57mg 5%
Phosphorus 73mg 48mg 4%
Calcium 108mg 67mg 4%
Vitamin B2 0.129mg 0.162mg 3%
Zinc 0.77mg 0.5mg 2%
Protein 3.17g 2.13g 2%
Vitamin B6 0.171mg 0.149mg 2%
Manganese 0.395mg 0.426mg 1%
Choline 18.3mg 12.8mg 1%
Polyunsaturated fat 0.13g 0.04g 1%
Sodium 33mg 46mg 1%
Magnesium 22mg 26mg 1%
Monounsaturated fat 0.026g 0.275g 1%
Vitamin B3 1.221mg 1.114mg 1%
Calories 22kcal 23kcal 0%
Fats 0.49g 0.52g 0%
Carbs 2.85g 3.67g 0%
Net carbs 0.15g 0.87g N/A
Sugar 0.38g 0.87g N/A
Fiber 2.7g 2.8g 0%
Selenium 1µg 0.9µg 0%
Saturated fat 0.05g 0.014g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +48.8%
Contains more CarbsCarbs +28.8%
Contains more OtherOther +56.4%
~equal in Fats ~0.52g
~equal in Water ~92.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +225%
Contains less Sat. FatSaturated fat -72%
Contains more Mono. FatMonounsaturated fat +957.7%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.