Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rapini vs Fennel - In-Depth Nutrition Comparison

Compare

Summary of differences between Rapini and Fennel

  • Fennel has less Vitamin K, Iron, Folate, Vitamin B1, Vitamin B6, Vitamin A RAE, 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
6
:
2
Fennel
Contains more Calcium +120.4%
Contains more Iron +193.2%
Contains more Magnesium +29.4%
Contains more Phosphorus +46%
Contains less Sodium -36.5%
Contains more Zinc +285%
Contains more Potassium +111.2%
Contains more Copper +57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Contains more Calcium +120.4%
Contains more Iron +193.2%
Contains more Magnesium +29.4%
Contains more Phosphorus +46%
Contains less Sodium -36.5%
Contains more Zinc +285%
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
10
:
0
Fennel
Contains more Vitamin A +172.3%
Contains more Vitamin E +179.3%
Contains more Vitamin C +68.3%
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 Folate +207.4%
Contains more Vitamin K +256.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin A +172.3%
Contains more Vitamin E +179.3%
Contains more Vitamin C +68.3%
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 Folate +207.4%
Contains more Vitamin K +256.7%

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

All nutrients comparison - raw data values

Nutrient Rapini Fennel Opinion
Net carbs 0.15g 4.2g Fennel
Protein 3.17g 1.24g Rapini
Fats 0.49g 0.2g Rapini
Carbs 2.85g 7.3g Fennel
Calories 22kcal 31kcal Fennel
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 3.93g Rapini
Fiber 2.7g 3.1g Fennel
Calcium 108mg 49mg Rapini
Iron 2.14mg 0.73mg Rapini
Magnesium 22mg 17mg Rapini
Phosphorus 73mg 50mg Rapini
Potassium 196mg 414mg Fennel
Sodium 33mg 52mg Rapini
Zinc 0.77mg 0.2mg Rapini
Copper 0.042mg 0.066mg Fennel
Vitamin A 2622IU 963IU Rapini
Vitamin E 1.62mg 0.58mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 12mg Rapini
Vitamin B1 0.162mg 0.01mg Rapini
Vitamin B2 0.129mg 0.032mg Rapini
Vitamin B3 1.221mg 0.64mg Rapini
Vitamin B5 0.322mg 0.232mg Rapini
Vitamin B6 0.171mg 0.047mg Rapini
Folate 83µg 27µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 62.8µg Rapini
Tryptophan 0.043mg mg Rapini
Threonine 0.106mg mg Rapini
Isoleucine 0.104mg mg Rapini
Leucine 0.17mg mg Rapini
Lysine 0.198mg mg Rapini
Methionine 0.048mg mg Rapini
Phenylalanine 0.128mg mg Rapini
Valine 0.153mg mg Rapini
Histidine 0.066mg mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.09g Rapini
Monounsaturated Fat 0.026g 0.068g Fennel
Polyunsaturated fat 0.13g 0.169g Fennel

Which food is preferable for your diet?

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

People also compare

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

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.

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.