Rapini vs. Escarole — In-Depth Nutrition Comparison
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Significant differences between rapini and escarole
- Rapini has more vitamin C, iron, vitamin A, vitamin B6, vitamin K, vitamin B1, vitamin E, phosphorus, and calcium; however, escarole is richer in vitamin B5.
- Rapini covers your daily vitamin C needs 19% more than escarole.
- Escarole has 11 times less vitamin B6 than rapini. Rapini has 0.171mg of vitamin B6, while escarole has 0.016mg.
- Rapini has a higher glycemic index. The glycemic index of rapini is 32, while the glycemic index of escarole is 0.
Specific food types used in this comparison are Broccoli raab, raw and Escarole, cooked, boiled, drained, no salt added.
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 | +69.2% |
| Contains more CalciumCalcium | +134.8% |
| Contains more IronIron | +197.2% |
| Contains more ZincZinc | +11.6% |
| Contains more PhosphorusPhosphorus | +231.8% |
| Contains more SeleniumSelenium | +400% |
| Contains more PotassiumPotassium | +25% |
| Contains more CopperCopper | +107.1% |
| Contains less SodiumSodium | -42.4% |
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 | +512.1% |
| Contains more Vitamin AVitamin A | +39.4% |
| Contains more Vitamin EVitamin E | +305% |
| Contains more Vitamin B1Vitamin B1 | +174.6% |
| Contains more Vitamin B2Vitamin B2 | +108.1% |
| Contains more Vitamin B3Vitamin B3 | +291.3% |
| Contains more Vitamin B6Vitamin B6 | +968.8% |
| Contains more CholineCholine | +18.8% |
| Contains more Vitamin B5Vitamin B5 | +156.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 20.2mg | 3.3mg | 19% |
| Iron | 2.14mg | 0.72mg | 18% |
| Vitamin B6 | 0.171mg | 0.016mg | 12% |
| Vitamin K | 224µg | 211.9µg | 10% |
| Vitamin B5 | 0.322mg | 0.826mg | 10% |
| Vitamin B1 | 0.162mg | 0.059mg | 9% |
| Vitamin E | 1.62mg | 0.4mg | 8% |
| Phosphorus | 73mg | 22mg | 7% |
| Calcium | 108mg | 46mg | 6% |
| Vitamin B3 | 1.221mg | 0.312mg | 6% |
| Vitamin B2 | 0.129mg | 0.062mg | 5% |
| Copper | 0.042mg | 0.087mg | 5% |
| Vitamin A | 131µg | 94µg | 4% |
| Protein | 3.17g | 1.15g | 4% |
| Magnesium | 22mg | 13mg | 2% |
| Potassium | 196mg | 245mg | 1% |
| Folate | 83µg | 78µg | 1% |
| Choline | 18.3mg | 15.4mg | 1% |
| Zinc | 0.77mg | 0.69mg | 1% |
| Sodium | 33mg | 19mg | 1% |
| Selenium | 1µg | 0.2µg | 1% |
| Calories | 22kcal | 19kcal | 0% |
| Fats | 0.49g | 0.18g | 0% |
| Carbs | 2.85g | 3.07g | 0% |
| Net carbs | 0.15g | 0.27g | N/A |
| Sugar | 0.38g | 0.23g | N/A |
| Fiber | 2.7g | 2.8g | 0% |
| Manganese | 0.395mg | 0.385mg | 0% |
| Saturated fat | 0.05g | 0.042g | 0% |
| Monounsaturated fat | 0.026g | 0.004g | 0% |
| Polyunsaturated fat | 0.13g | 0.081g | 0% |
| Tryptophan | 0.043mg | 0.005mg | 0% |
| Threonine | 0.106mg | 0.046mg | 0% |
| Isoleucine | 0.104mg | 0.066mg | 0% |
| Leucine | 0.17mg | 0.09mg | 0% |
| Lysine | 0.198mg | 0.058mg | 0% |
| Methionine | 0.048mg | 0.013mg | 0% |
| Phenylalanine | 0.128mg | 0.049mg | 0% |
| Valine | 0.153mg | 0.058mg | 0% |
| Histidine | 0.066mg | 0.021mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +175.7% |
| Contains more FatsFats | +172.2% |
| Contains more OtherOther | +39.4% |
~equal in
Carbs
~3.07g
~equal in
Water
~94.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +60.5% |
| Contains less Sat. FatSaturated fat | -16% |
