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  6. Rapini vs. Garlic

Rapini vs. Garlic — In-Depth Nutrition Comparison

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Differences between rapini and garlic

  • Rapini has more vitamin K, vitamin A, folate, and vitamin E, while garlic has more vitamin B6, manganese, copper, selenium, vitamin C, and phosphorus.
  • Rapini's daily need coverage for vitamin K is 185% higher.
  • Garlic contains 291 times less vitamin A than rapini. Rapini contains 2622 IU of vitamin A, while garlic contains 9 IU.

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

Infographic

Rapini vs Garlic 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.
Rapini
Rapini
1
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%
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more IronIron +25.9%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +67.6%
Contains more PotassiumPotassium +104.6%
Contains more CopperCopper +611.9%
Contains more ZincZinc +50.6%
Contains more PhosphorusPhosphorus +109.6%
Contains less SodiumSodium -48.5%
Contains more ManganeseManganese +323.3%
Contains more SeleniumSelenium +1320%

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
Rapini
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Garlic
Garlic
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1925%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +74.4%
Contains more Vitamin KVitamin K +13076.5%
Contains more FolateFolate +2666.7%
Contains more Vitamin CVitamin C +54.5%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B5Vitamin B5 +85.1%
Contains more Vitamin B6Vitamin B6 +622.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Garlic DV% diff.
Vitamin K 224µg 1.7µg 185%
Vitamin B6 0.171mg 1.235mg 82%
Manganese 0.395mg 1.672mg 56%
Copper 0.042mg 0.299mg 29%
Selenium 1µg 14.2µg 24%
Folate 83µg 3µg 20%
Vitamin A 131µg 0µg 15%
Vitamin C 20.2mg 31.2mg 12%
Phosphorus 73mg 153mg 11%
Carbs 2.85g 33.06g 10%
Vitamin E 1.62mg 0.08mg 10%
Calcium 108mg 181mg 7%
Calories 22kcal 149kcal 6%
Protein 3.17g 6.36g 6%
Potassium 196mg 401mg 6%
Iron 2.14mg 1.7mg 6%
Vitamin B5 0.322mg 0.596mg 5%
Zinc 0.77mg 1.16mg 4%
Vitamin B1 0.162mg 0.2mg 3%
Vitamin B3 1.221mg 0.7mg 3%
Fiber 2.7g 2.1g 2%
Magnesium 22mg 25mg 1%
Sodium 33mg 17mg 1%
Vitamin B2 0.129mg 0.11mg 1%
Choline 18.3mg 23.2mg 1%
Polyunsaturated fat 0.13g 0.249g 1%
Protein per 100 calories 14g 4.3g N/A
Calories per 10 g protein 69kcal 234kcal N/A
Weight per 100 calories 455g 67g N/A
Fats 0.49g 0.5g 0%
Net carbs 0.15g 30.96g N/A
Sugar 0.38g 1g N/A
Saturated fat 0.05g 0.089g 0%
Monounsaturated fat 0.026g 0.011g 0%
Tryptophan 0.043mg 0.066mg 0%
Threonine 0.106mg 0.157mg 0%
Isoleucine 0.104mg 0.217mg 0%
Leucine 0.17mg 0.308mg 0%
Lysine 0.198mg 0.273mg 0%
Methionine 0.048mg 0.076mg 0%
Phenylalanine 0.128mg 0.183mg 0%
Valine 0.153mg 0.291mg 0%
Histidine 0.066mg 0.113mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +58%
Contains more ProteinProtein +100.6%
Contains more CarbsCarbs +1060%
Contains more OtherOther +59.6%
~equal in Fats ~0.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -43.8%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +91.5%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.