Rapini vs. Fruit salad — In-Depth Nutrition Comparison
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How are rapini and fruit salad different?
- Rapini has more vitamin A, iron, folate, vitamin C, vitamin B1, vitamin B6, manganese, calcium, vitamin B2, and phosphorus than fruit salad.
- Daily need coverage for vitamin A for rapini is 40% higher.
- Rapini contains 28 times more folate than fruit salad. While rapini contains 83µg of folate, fruit salad contains only 3µg.
- Rapini has a lower glycemic index (32) than fruit salad (54).
Broccoli raab, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +881.8% |
| Contains more PotassiumPotassium | +69% |
| Contains more IronIron | +756% |
| Contains more ZincZinc | +450% |
| Contains more PhosphorusPhosphorus | +421.4% |
| Contains more ManganeseManganese | +161.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +19% |
| Contains less SodiumSodium | -84.8% |
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.
| Contains more Vitamin CVitamin C | +512.1% |
| Contains more Vitamin AVitamin A | +336.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1372.7% |
| Contains more Vitamin B2Vitamin B2 | +821.4% |
| Contains more Vitamin B3Vitamin B3 | +243% |
| Contains more Vitamin B5Vitamin B5 | +507.5% |
| Contains more Vitamin B6Vitamin B6 | +533.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2666.7% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Iron | 2.14mg | 0.25mg | 24% |
| Folate | 83µg | 3µg | 20% |
| Vitamin C | 20.2mg | 3.3mg | 19% |
| Vitamin B1 | 0.162mg | 0.011mg | 13% |
| Manganese | 0.395mg | 0.151mg | 11% |
| Vitamin E | 1.62mg | 11% | |
| Vitamin A | 131µg | 30µg | 11% |
| Vitamin B6 | 0.171mg | 0.027mg | 11% |
| Calcium | 108mg | 11mg | 10% |
| Vitamin B2 | 0.129mg | 0.014mg | 9% |
| Phosphorus | 73mg | 14mg | 8% |
| Fiber | 2.7g | 1g | 7% |
| Zinc | 0.77mg | 0.14mg | 6% |
| Vitamin B5 | 0.322mg | 0.053mg | 5% |
| Protein | 3.17g | 0.51g | 5% |
| Vitamin B3 | 1.221mg | 0.356mg | 5% |
| Magnesium | 22mg | 8mg | 3% |
| Carbs | 2.85g | 13.05g | 3% |
| Choline | 18.3mg | 3% | |
| Potassium | 196mg | 116mg | 2% |
| Selenium | 1µg | 2% | |
| Polyunsaturated fat | 0.13g | 0.011g | 1% |
| Calories | 22kcal | 50kcal | 1% |
| Sodium | 33mg | 5mg | 1% |
| Copper | 0.042mg | 0.05mg | 1% |
| Fats | 0.49g | 0.03g | 1% |
| Net carbs | 0.15g | 12.05g | N/A |
| Sugar | 0.38g | N/A | |
| Saturated fat | 0.05g | 0.004g | 0% |
| Monounsaturated fat | 0.026g | 0.005g | 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
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +521.6% |
| Contains more FatsFats | +1533.3% |
| Contains more OtherOther | +261.5% |
| Contains more CarbsCarbs | +357.9% |
~equal in
Water
~86.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +420% |
| Contains more Poly. FatPolyunsaturated fat | +1081.8% |
| Contains less Sat. FatSaturated fat | -92% |
