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Rapini vs Grape leaves - In-Depth Nutrition Comparison

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Significant differences between Rapini and Grape leaves

  • Rapini has more Vitamin K, and Vitamin B1, however Grape leaves are richer in Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Vitamin B6, Magnesium, and Vitamin B2.
  • Grape leaves covers your daily Vitamin A RAE needs 138% more than Rapini.
  • Grape leaves have 4 times less Vitamin B1 than Rapini. Rapini has 0.162mg of Vitamin B1, while Grape leaves have 0.04mg.

Specific food types used in this comparison are Broccoli raab, raw and Grape leaves, raw.

Infographic

Rapini vs Grape leaves 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +14.9%
Contains more Calcium +236.1%
Contains more Iron +22.9%
Contains more Magnesium +331.8%
Contains more Phosphorus +24.7%
Contains more Potassium +38.8%
Contains less Sodium -72.7%
Contains more Copper +888.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Zinc +14.9%
Contains more Calcium +236.1%
Contains more Iron +22.9%
Contains more Magnesium +331.8%
Contains more Phosphorus +24.7%
Contains more Potassium +38.8%
Contains less Sodium -72.7%
Contains more Copper +888.1%

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
4
:
Contains more Vitamin C +82%
Contains more Vitamin B1 +305%
Contains more Vitamin B5 +39.4%
Contains more Vitamin K +106.3%
Contains more Vitamin A +949.6%
Contains more Vitamin E +23.5%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +93.4%
Contains more Vitamin B6 +133.9%
Equal in Folate - 83
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 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +82%
Contains more Vitamin B1 +305%
Contains more Vitamin B5 +39.4%
Contains more Vitamin K +106.3%
Contains more Vitamin A +949.6%
Contains more Vitamin E +23.5%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +93.4%
Contains more Vitamin B6 +133.9%
Equal in Folate - 83

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 Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Grape leaves Opinion
Net carbs 0.15g 6.31g Grape leaves
Protein 3.17g 5.6g Grape leaves
Fats 0.49g 2.12g Grape leaves
Carbs 2.85g 17.31g Grape leaves
Calories 22kcal 93kcal Grape leaves
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 6.3g Rapini
Fiber 2.7g 11g Grape leaves
Calcium 108mg 363mg Grape leaves
Iron 2.14mg 2.63mg Grape leaves
Magnesium 22mg 95mg Grape leaves
Phosphorus 73mg 91mg Grape leaves
Potassium 196mg 272mg Grape leaves
Sodium 33mg 9mg Grape leaves
Zinc 0.77mg 0.67mg Rapini
Copper 0.042mg 0.415mg Grape leaves
Vitamin A 2622IU 27521IU Grape leaves
Vitamin E 1.62mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 11.1mg Rapini
Vitamin B1 0.162mg 0.04mg Rapini
Vitamin B2 0.129mg 0.354mg Grape leaves
Vitamin B3 1.221mg 2.362mg Grape leaves
Vitamin B5 0.322mg 0.231mg Rapini
Vitamin B6 0.171mg 0.4mg Grape leaves
Folate 83µg 83µg
Vitamin B12 0µg 0µg
Vitamin K 224µg 108.6µg 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 0.336g Rapini
Monounsaturated Fat 0.026g 0.081g Grape leaves
Polyunsaturated fat 0.13g 1.065g Grape leaves

Which food is preferable for your diet?

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

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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
192
Grape leaves
Mineral Summary Score
27
Rapini
62
Grape leaves

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
34%
Grape leaves
Carbohydrates
3%
Rapini
17%
Grape leaves
Fats
2%
Rapini
10%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 5.92g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.286g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.4)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.