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Rapini vs. Falafel — In-Depth Nutrition Comparison

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The main differences between rapini and falafel

  • Rapini is richer in vitamin A and vitamin C, yet falafel is richer in copper, phosphorus, iron, magnesium, manganese, and potassium.
  • Daily need coverage for vitamin A for rapini is 52% higher.
  • Rapini contains 13 times more vitamin C than falafel. Rapini contains 20.2mg of vitamin C, while falafel contains 1.6mg.
  • Rapini contains less sodium.

Food types used in this article are Broccoli raab, raw and Falafel, home-prepared.

Infographic

Rapini vs Falafel 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
2
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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -88.8%
Contains more MagnesiumMagnesium +272.7%
Contains more PotassiumPotassium +198.5%
Contains more IronIron +59.8%
Contains more CopperCopper +514.3%
Contains more ZincZinc +94.8%
Contains more PhosphorusPhosphorus +163%
Contains more ManganeseManganese +74.9%
~equal in Selenium ~1µg

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
7
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +1162.5%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +17%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more FolateFolate +12%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +167.3%
Contains more ProteinProtein +319.9%
Contains more FatsFats +3532.7%
Contains more CarbsCarbs +1017.2%
Contains more OtherOther +158.5%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +39019.2%
Contains more Poly. FatPolyunsaturated fat +3100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Falafel DV% diff.
Vitamin K 224µg 187%
Fats 0.49g 17.8g 27%
Polyunsaturated fat 0.13g 4.16g 27%
Monounsaturated fat 0.026g 10.171g 25%
Copper 0.042mg 0.258mg 24%
Vitamin C 20.2mg 1.6mg 21%
Protein 3.17g 13.31g 20%
Phosphorus 73mg 192mg 17%
Calories 22kcal 333kcal 16%
Iron 2.14mg 3.42mg 16%
Magnesium 22mg 82mg 14%
Vitamin A 131µg 1µg 14%
Manganese 0.395mg 0.691mg 13%
Potassium 196mg 585mg 11%
Fiber 2.7g 11%
Sodium 33mg 294mg 11%
Vitamin E 1.62mg 11%
Saturated fat 0.05g 2.383g 11%
Carbs 2.85g 31.84g 10%
Zinc 0.77mg 1.5mg 7%
Calcium 108mg 54mg 5%
Vitamin B6 0.171mg 0.125mg 4%
Vitamin B2 0.129mg 0.166mg 3%
Choline 18.3mg 3%
Folate 83µg 93µg 3%
Vitamin B1 0.162mg 0.146mg 1%
Vitamin B5 0.322mg 0.292mg 1%
Vitamin B3 1.221mg 1.044mg 1%
Net carbs 0.15g 31.84g N/A
Sugar 0.38g N/A
Selenium 1µg 1µg 0%
Tryptophan 0.043mg 0.134mg 0%
Threonine 0.106mg 0.492mg 0%
Isoleucine 0.104mg 0.567mg 0%
Leucine 0.17mg 0.944mg 0%
Lysine 0.198mg 0.856mg 0%
Methionine 0.048mg 0.187mg 0%
Phenylalanine 0.128mg 0.707mg 0%
Valine 0.153mg 0.562mg 0%
Histidine 0.066mg 0.364mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Rapini
17%
Falafel
Minerals Daily Need Coverage Score
27%
Rapini
60%
Falafel

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 261mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.333g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 1)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3.6)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.38g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.