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Rapini vs. Garden asparagus — In-Depth Nutrition Comparison

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What are the differences between Rapini and Garden asparagus?

  • Rapini is higher in Vitamin K, Vitamin C, Vitamin A RAE, Manganese, Calcium, Folate, and Vitamin B6, yet Garden asparagus is higher in Copper.
  • Rapini's daily need coverage for Vitamin K is 152% more.
  • Rapini has 5 times more Calcium than Garden asparagus. While Rapini has 108mg of Calcium, Garden asparagus has only 24mg.

We used Broccoli raab, raw and Asparagus, raw types in this article.

Infographic

Rapini vs Garden asparagus 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.
Contains more Calcium +350%
Contains more Magnesium +57.1%
Contains more Phosphorus +40.4%
Contains more Zinc +42.6%
Contains more Manganese +150%
Contains less Sodium -93.9%
Contains more Copper +350%
Contains more Selenium +130%
Equal in Iron - 2.14
Equal in Potassium - 202
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +350%
Contains more Magnesium +57.1%
Contains more Phosphorus +40.4%
Contains more Zinc +42.6%
Contains more Manganese +150%
Contains less Sodium -93.9%
Contains more Copper +350%
Contains more Selenium +130%
Equal in Iron - 2.14
Equal in Potassium - 202

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
9
:
Contains more Vitamin A +246.8%
Contains more Vitamin E +43.4%
Contains more Vitamin C +260.7%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +87.9%
Contains more Folate +59.6%
Contains more Vitamin K +438.5%
Equal in Vitamin B2 - 0.141
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 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +246.8%
Contains more Vitamin E +43.4%
Contains more Vitamin C +260.7%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +87.9%
Contains more Folate +59.6%
Contains more Vitamin K +438.5%
Equal in Vitamin B2 - 0.141

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +44.1%
Contains more Fats +308.3%
Contains more Other +62.1%
Contains more Carbs +36.1%
Equal in Water - 93.22
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +44.1%
Contains more Fats +308.3%
Contains more Other +62.1%
Contains more Carbs +36.1%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +160%
Contains less Saturated Fat -20%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +160%
Contains less Saturated Fat -20%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +109.1%
Contains more Glucose +550%
Contains more Fructose +488.2%
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +109.1%
Contains more Glucose +550%
Contains more Fructose +488.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Garden asparagus Opinion
Net carbs 0.15g 1.78g Garden asparagus
Protein 3.17g 2.2g Rapini
Fats 0.49g 0.12g Rapini
Carbs 2.85g 3.88g Garden asparagus
Calories 22kcal 20kcal Rapini
Fructose 0.17g 1g Garden asparagus
Sugar 0.38g 1.88g Rapini
Fiber 2.7g 2.1g Rapini
Calcium 108mg 24mg Rapini
Iron 2.14mg 2.14mg
Magnesium 22mg 14mg Rapini
Phosphorus 73mg 52mg Rapini
Potassium 196mg 202mg Garden asparagus
Sodium 33mg 2mg Garden asparagus
Zinc 0.77mg 0.54mg Rapini
Copper 0.042mg 0.189mg Garden asparagus
Manganese 0.395mg 0.158mg Rapini
Selenium 1µg 2.3µg Garden asparagus
Vitamin A 2622IU 756IU Rapini
Vitamin A RAE 131µg 38µg Rapini
Vitamin E 1.62mg 1.13mg Rapini
Vitamin C 20.2mg 5.6mg Rapini
Vitamin B1 0.162mg 0.143mg Rapini
Vitamin B2 0.129mg 0.141mg Garden asparagus
Vitamin B3 1.221mg 0.978mg Rapini
Vitamin B5 0.322mg 0.274mg Rapini
Vitamin B6 0.171mg 0.091mg Rapini
Folate 83µg 52µg Rapini
Vitamin K 224µg 41.6µg Rapini
Tryptophan 0.043mg 0.027mg Rapini
Threonine 0.106mg 0.084mg Rapini
Isoleucine 0.104mg 0.075mg Rapini
Leucine 0.17mg 0.128mg Rapini
Lysine 0.198mg 0.104mg Rapini
Methionine 0.048mg 0.031mg Rapini
Phenylalanine 0.128mg 0.075mg Rapini
Valine 0.153mg 0.115mg Rapini
Histidine 0.066mg 0.049mg Rapini
Saturated Fat 0.05g 0.04g Garden asparagus
Monounsaturated Fat 0.026g 0g Rapini
Polyunsaturated fat 0.13g 0.05g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
86%
Rapini
29%
Garden asparagus
Minerals Daily Need Coverage Score
27%
Rapini
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.5g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3.6)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.