Rapini vs. Garden cress — In-Depth Nutrition Comparison
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How are rapini and garden cress different?
- Rapini is higher in iron, vitamin B1, and fiber; however, garden cress is richer in vitamin K, vitamin A, vitamin C, copper, potassium, vitamin B2, and manganese.
- Daily need coverage for vitamin K for garden cress is 265% higher.
- Rapini contains 2 times more fiber than garden cress. While rapini contains 2.7g of fiber, garden cress contains only 1.1g.
Broccoli raab, raw and Cress, garden, raw are the varieties used in this article.
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 CalciumCalcium | +33.3% |
| Contains more IronIron | +64.6% |
| Contains more ZincZinc | +234.8% |
| Contains more MagnesiumMagnesium | +72.7% |
| Contains more PotassiumPotassium | +209.2% |
| Contains more CopperCopper | +304.8% |
| Contains less SodiumSodium | -57.6% |
| Contains more ManganeseManganese | +40% |
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 EVitamin E | +131.4% |
| Contains more Vitamin B1Vitamin B1 | +102.5% |
| Contains more Vitamin B3Vitamin B3 | +22.1% |
| Contains more Vitamin B5Vitamin B5 | +33.1% |
| Contains more Vitamin CVitamin C | +241.6% |
| Contains more Vitamin AVitamin A | +164.1% |
| Contains more Vitamin B2Vitamin B2 | +101.6% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more Vitamin KVitamin K | +141.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 541.9µg | 265% |
| Vitamin C | 20.2mg | 69mg | 54% |
| Vitamin A | 131µg | 346µg | 24% |
| Copper | 0.042mg | 0.17mg | 14% |
| Potassium | 196mg | 606mg | 12% |
| Iron | 2.14mg | 1.3mg | 11% |
| Vitamin B2 | 0.129mg | 0.26mg | 10% |
| Manganese | 0.395mg | 0.553mg | 7% |
| Vitamin B1 | 0.162mg | 0.08mg | 7% |
| Fiber | 2.7g | 1.1g | 6% |
| Vitamin B6 | 0.171mg | 0.247mg | 6% |
| Vitamin E | 1.62mg | 0.7mg | 6% |
| Zinc | 0.77mg | 0.23mg | 5% |
| Magnesium | 22mg | 38mg | 4% |
| Calcium | 108mg | 81mg | 3% |
| Vitamin B5 | 0.322mg | 0.242mg | 2% |
| Folate | 83µg | 80µg | 1% |
| Monounsaturated fat | 0.026g | 0.239g | 1% |
| Polyunsaturated fat | 0.13g | 0.228g | 1% |
| Vitamin B3 | 1.221mg | 1mg | 1% |
| Calories | 22kcal | 32kcal | 1% |
| Protein | 3.17g | 2.6g | 1% |
| Sodium | 33mg | 14mg | 1% |
| Carbs | 2.85g | 5.5g | 1% |
| Fats | 0.49g | 0.7g | 0% |
| Net carbs | 0.15g | 4.4g | N/A |
| Sugar | 0.38g | 4.4g | N/A |
| Phosphorus | 73mg | 76mg | 0% |
| Selenium | 1µg | 0.9µg | 0% |
| Choline | 18.3mg | 19.5mg | 0% |
| Saturated fat | 0.05g | 0.023g | 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
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +21.9% |
| Contains more FatsFats | +42.9% |
| Contains more CarbsCarbs | +93% |
| Contains more OtherOther | +91.5% |
~equal in
Water
~89.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -54% |
| Contains more Mono. FatMonounsaturated fat | +819.2% |
| Contains more Poly. FatPolyunsaturated fat | +75.4% |
