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Rapini vs. Escarole — In-Depth Nutrition Comparison

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Significant differences between Rapini and Escarole

  • Rapini has more Vitamin C, Iron, Vitamin B6, Vitamin K, Vitamin B1, Vitamin E , Phosphorus, Calcium, and Vitamin B3, 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.

Specific food types used in this comparison are Broccoli raab, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Rapini vs Escarole 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.
Contains more Calcium +134.8%
Contains more Iron +197.2%
Contains more Magnesium +69.2%
Contains more Phosphorus +231.8%
Contains more Zinc +11.6%
Contains more Selenium +400%
Contains more Potassium +25%
Contains less Sodium -42.4%
Contains more Copper +107.1%
Equal in Manganese - 0.385
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +134.8%
Contains more Iron +197.2%
Contains more Magnesium +69.2%
Contains more Phosphorus +231.8%
Contains more Zinc +11.6%
Contains more Selenium +400%
Contains more Potassium +25%
Contains less Sodium -42.4%
Contains more Copper +107.1%
Equal in Manganese - 0.385

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
10
:
Contains more Vitamin A +38.9%
Contains more Vitamin E +305%
Contains more Vitamin C +512.1%
Contains more Vitamin B1 +174.6%
Contains more Vitamin B2 +108.1%
Contains more Vitamin B3 +291.3%
Contains more Vitamin B6 +968.8%
Contains more Choline +18.8%
Contains more Vitamin B5 +156.5%
Equal in Folate - 78
Equal in Vitamin K - 211.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 9% 530%
Contains more Vitamin A +38.9%
Contains more Vitamin E +305%
Contains more Vitamin C +512.1%
Contains more Vitamin B1 +174.6%
Contains more Vitamin B2 +108.1%
Contains more Vitamin B3 +291.3%
Contains more Vitamin B6 +968.8%
Contains more Choline +18.8%
Contains more Vitamin B5 +156.5%
Equal in Folate - 78
Equal in Vitamin K - 211.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +175.7%
Contains more Fats +172.2%
Contains more Other +39.4%
Equal in Carbs - 3.07
Equal in Water - 94.29
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +175.7%
Contains more Fats +172.2%
Contains more Other +39.4%
Equal in Carbs - 3.07
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +60.5%
Contains less Saturated Fat -16%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +60.5%
Contains less Saturated Fat -16%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Escarole
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Escarole Opinion
Net carbs 0.15g 0.27g Escarole
Protein 3.17g 1.15g Rapini
Fats 0.49g 0.18g Rapini
Carbs 2.85g 3.07g Escarole
Calories 22kcal 19kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g 0.23g Escarole
Fiber 2.7g 2.8g Escarole
Calcium 108mg 46mg Rapini
Iron 2.14mg 0.72mg Rapini
Magnesium 22mg 13mg Rapini
Phosphorus 73mg 22mg Rapini
Potassium 196mg 245mg Escarole
Sodium 33mg 19mg Escarole
Zinc 0.77mg 0.69mg Rapini
Copper 0.042mg 0.087mg Escarole
Manganese 0.395mg 0.385mg Rapini
Selenium 1µg 0.2µg Rapini
Vitamin A 2622IU 1888IU Rapini
Vitamin A RAE 131µg 94µg Rapini
Vitamin E 1.62mg 0.4mg Rapini
Vitamin C 20.2mg 3.3mg Rapini
Vitamin B1 0.162mg 0.059mg Rapini
Vitamin B2 0.129mg 0.062mg Rapini
Vitamin B3 1.221mg 0.312mg Rapini
Vitamin B5 0.322mg 0.826mg Escarole
Vitamin B6 0.171mg 0.016mg Rapini
Folate 83µg 78µg Rapini
Choline 18.3mg 15.4mg Rapini
Vitamin K 224µg 211.9µg Rapini
Tryptophan 0.043mg 0.005mg Rapini
Threonine 0.106mg 0.046mg Rapini
Isoleucine 0.104mg 0.066mg Rapini
Leucine 0.17mg 0.09mg Rapini
Lysine 0.198mg 0.058mg Rapini
Methionine 0.048mg 0.013mg Rapini
Phenylalanine 0.128mg 0.049mg Rapini
Valine 0.153mg 0.058mg Rapini
Histidine 0.066mg 0.021mg Rapini
Saturated Fat 0.05g 0.042g Escarole
Monounsaturated Fat 0.026g 0.004g Rapini
Polyunsaturated fat 0.13g 0.081g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
80%
Rapini
63%
Escarole
Minerals Daily Need Coverage Score
27%
Rapini
18%
Escarole

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.