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Rapini vs. Fireweed — In-Depth Nutrition Comparison

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Differences between rapini and fireweed

  • Rapini has more vitamin C, while fireweed has more manganese, vitamin B6, calcium, magnesium, fiber, copper, vitamin B3, vitamin B5, and vitamin A.
  • Fireweed's daily need coverage for manganese is 274% higher.
  • Fireweed contains 9 times less vitamin C than rapini. Rapini contains 20.2mg of vitamin C, while fireweed contains 2.2mg.

The food types used in this comparison are Broccoli raab, raw and Fireweed, leaves, raw.

Infographic

Rapini vs Fireweed 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.
Rapini
0
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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains more MagnesiumMagnesium +609.1%
Contains more CalciumCalcium +297.2%
Contains more PotassiumPotassium +152%
Contains more IronIron +12.1%
Contains more CopperCopper +661.9%
Contains more ZincZinc +245.5%
Contains more PhosphorusPhosphorus +47.9%
Contains more ManganeseManganese +1597.2%
~equal in Sodium ~34mg
~equal in Selenium ~0.9µg

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
5
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 7.3% 60% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin CVitamin C +818.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +390.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +37.4%
Contains more Vitamin B3Vitamin B3 +282.8%
Contains more Vitamin B5Vitamin B5 +321.1%
Contains more Vitamin B6Vitamin B6 +269.6%
Contains more FolateFolate +34.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.137mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Fireweed DV% diff.
Manganese 0.395mg 6.704mg 274%
Vitamin K 224µg 187%
Vitamin B6 0.171mg 0.632mg 35%
Fiber 2.7g 10.6g 32%
Magnesium 22mg 156mg 32%
Calcium 108mg 429mg 32%
Copper 0.042mg 0.32mg 31%
Vitamin B3 1.221mg 4.674mg 22%
Vitamin B5 0.322mg 1.356mg 21%
Vitamin C 20.2mg 2.2mg 20%
Zinc 0.77mg 2.66mg 17%
Vitamin B1 0.162mg 0.033mg 11%
Vitamin E 1.62mg 11%
Potassium 196mg 494mg 9%
Folate 83µg 112µg 7%
Carbs 2.85g 19.22g 5%
Phosphorus 73mg 108mg 5%
Vitamin A 131µg 180µg 5%
Calories 22kcal 103kcal 4%
Protein 3.17g 4.71g 3%
Iron 2.14mg 2.4mg 3%
Fats 0.49g 2.75g 3%
Choline 18.3mg 3%
Polyunsaturated fat 0.13g 1%
Vitamin B2 0.129mg 0.137mg 1%
Net carbs 0.15g 8.62g N/A
Sugar 0.38g N/A
Sodium 33mg 34mg 0%
Selenium 1µg 0.9µg 0%
Saturated fat 0.05g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

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
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more WaterWater +30.8%
Contains more ProteinProtein +48.6%
Contains more FatsFats +461.2%
Contains more CarbsCarbs +574.4%
Contains more OtherOther +170.2%

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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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.