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Rapini vs Fennel - In-Depth Nutrition Comparison

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Summary of differences between Rapini and Fennel

  • Fennel has less Vitamin K, Iron, Folate, Vitamin B1, Vitamin B6, Vitamin A, Vitamin C, Manganese, Vitamin B2, and Vitamin E than Rapini.
  • Rapini covers your daily need of Vitamin K 134% more than Fennel.
  • Rapini has 16 times more Vitamin B1 than Fennel. While Rapini has 0.162mg of Vitamin B1, Fennel has only 0.01mg.

These are the specific foods used in this comparison Broccoli raab, raw and Fennel, bulb, raw.

Infographic

Rapini vs Fennel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
Rapini
6
:
2
Fennel
Fennel
Contains more Iron +193.2%
Contains more Calcium +120.4%
Contains more Magnesium +29.4%
Contains more Zinc +285%
Contains more Phosphorus +46%
Contains less Sodium -36.5%
Contains more Potassium +111.2%
Contains more Copper +57.1%
Rapini
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Fennel
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Contains more Iron +193.2%
Contains more Calcium +120.4%
Contains more Magnesium +29.4%
Contains more Zinc +285%
Contains more Phosphorus +46%
Contains less Sodium -36.5%
Contains more Potassium +111.2%
Contains more Copper +57.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
Rapini
10
:
0
Fennel
Fennel
Contains more Vitamin C +68.3%
Contains more Vitamin A +172.3%
Contains more Vitamin E +179.3%
Contains more Vitamin B1 +1520%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +90.8%
Contains more Vitamin B5 +38.8%
Contains more Vitamin B6 +263.8%
Contains more Vitamin K +256.7%
Contains more Folate +207.4%
Rapini
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Fennel
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 58% 12% 0% 3% 8% 12% 14% 11% 0% 157% 21%
Contains more Vitamin C +68.3%
Contains more Vitamin A +172.3%
Contains more Vitamin E +179.3%
Contains more Vitamin B1 +1520%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +90.8%
Contains more Vitamin B5 +38.8%
Contains more Vitamin B6 +263.8%
Contains more Vitamin K +256.7%
Contains more Folate +207.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
28
Fennel
Mineral Summary Score
27
Rapini
18
Fennel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
7%
Fennel
Carbohydrates
3%
Rapini
7%
Fennel
Fats
2%
Rapini
1%
Fennel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.55g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Rapini Fennel Opinion
Calories 22 31 Fennel
Protein 3.17 1.24 Rapini
Fats 0.49 0.2 Rapini
Vitamin C 20.2 12 Rapini
Net carbs 0.15000000596046448 4.199999809265137 Fennel
Carbs 2.85 7.3 Fennel
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.73 Rapini
Calcium 108 49 Rapini
Potassium 196 414 Fennel
Magnesium 22 17 Rapini
Sugar 0.38 3.93 Rapini
Fiber 2.7 3.1 Fennel
Copper 0.042 0.066 Fennel
Zinc 0.77 0.2 Rapini
Starch
Phosphorus 73 50 Rapini
Sodium 33 52 Rapini
Vitamin A 2622 963 Rapini
Vitamin E 1.62 0.58 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.01 Rapini
Vitamin B2 0.129 0.032 Rapini
Vitamin B3 1.221 0.64 Rapini
Vitamin B5 0.322 0.232 Rapini
Vitamin B6 0.171 0.047 Rapini
Vitamin B12 0 0
Vitamin K 224 62.8 Rapini
Folate 83 27 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.09 Rapini
Monounsaturated Fat 0.026 0.068 Fennel
Polyunsaturated fat 0.13 0.169 Fennel
Tryptophan 0.043 Rapini
Threonine 0.106 Rapini
Isoleucine 0.104 Rapini
Leucine 0.17 Rapini
Lysine 0.198 Rapini
Methionine 0.048 Rapini
Phenylalanine 0.128 Rapini
Valine 0.153 Rapini
Histidine 0.066 Rapini
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.