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Rapini vs. Drumstick tree — In-Depth Nutrition Comparison

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What are the main differences between rapini and drumstick tree?

  • Rapini is richer in vitamin A, iron, folate, vitamin B1, calcium, and manganese, yet drumstick tree is richer in vitamin C, vitamin B5, potassium, and magnesium.
  • Drumstick tree's daily need coverage for vitamin C is 134% higher.
  • Rapini has 35 times more vitamin A than drumstick tree. Rapini has 2622IU of vitamin A, while drumstick tree has 74IU.
  • Drumstick tree has a lower glycemic index than rapini.

We used Broccoli raab, raw and Drumstick pods, raw types in this comparison.

Infographic

Rapini vs Drumstick tree 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
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 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
Contains more CalciumCalcium +260%
Contains more IronIron +494.4%
Contains more ZincZinc +71.1%
Contains more PhosphorusPhosphorus +46%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +52.5%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +104.5%
Contains more PotassiumPotassium +135.2%
Contains more CopperCopper +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.
Rapini
9
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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Contains more Vitamin AVitamin A +3175%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +205.7%
Contains more Vitamin B2Vitamin B2 +74.3%
Contains more Vitamin B3Vitamin B3 +96.9%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +598%
Contains more Vitamin B5Vitamin B5 +146.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Drumstick tree DV% diff.
Vitamin K 224µg 187%
Vitamin C 20.2mg 141mg 134%
Iron 2.14mg 0.36mg 22%
Vitamin A 131µg 4µg 14%
Vitamin E 1.62mg 11%
Folate 83µg 44µg 10%
Vitamin B1 0.162mg 0.053mg 9%
Vitamin B5 0.322mg 0.794mg 9%
Calcium 108mg 30mg 8%
Potassium 196mg 461mg 8%
Manganese 0.395mg 0.259mg 6%
Magnesium 22mg 45mg 5%
Copper 0.042mg 0.084mg 5%
Vitamin B2 0.129mg 0.074mg 4%
Vitamin B6 0.171mg 0.12mg 4%
Vitamin B3 1.221mg 0.62mg 4%
Phosphorus 73mg 50mg 3%
Zinc 0.77mg 0.45mg 3%
Choline 18.3mg 3%
Carbs 2.85g 8.53g 2%
Protein 3.17g 2.1g 2%
Fiber 2.7g 3.2g 2%
Polyunsaturated fat 0.13g 0.003g 1%
Calories 22kcal 37kcal 1%
Selenium 1µg 0.7µg 1%
Fats 0.49g 0.2g 0%
Net carbs 0.15g 5.33g N/A
Sugar 0.38g N/A
Sodium 33mg 42mg 0%
Saturated fat 0.05g 0.033g 0%
Monounsaturated fat 0.026g 0.102g 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
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more ProteinProtein +51%
Contains more FatsFats +145%
Contains more CarbsCarbs +199.3%
~equal in Water ~88.2g
~equal in Other ~0.97g

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
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Poly. FatPolyunsaturated fat +4233.3%
Contains less Sat. FatSaturated fat -34%
Contains more Mono. FatMonounsaturated fat +292.3%

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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. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.