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  6. Rapini vs. Heart of palm

Rapini vs. Heart of palm — In-Depth Nutrition Comparison

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How are rapini and heart of palm different?

  • Rapini is richer in vitamin K, vitamin A, folate, vitamin C, and vitamin B1, while heart of palm is higher in copper, vitamin B6, potassium, zinc, and phosphorus.
  • Rapini covers your daily need for vitamin K, 187% more than heart of palm.
  • Rapini contains 39 times more vitamin A than heart of palm. Rapini contains 2622IU of vitamin A, while heart of palm contains 68IU.

Broccoli raab, raw and Hearts of palm, raw types were used in this article.

Infographic

Rapini vs Heart of palm 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
5
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +500%
Contains more IronIron +26.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +821.4%
Contains more CopperCopper +1433.3%
Contains more ZincZinc +384.4%
Contains more PhosphorusPhosphorus +91.8%
Contains less SodiumSodium -57.6%

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
9
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +152.5%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin EVitamin E +224%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.8%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B6Vitamin B6 +373.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Heart of palm DV% diff.
Vitamin K 224µg 0µg 187%
Copper 0.042mg 0.644mg 67%
Vitamin B6 0.171mg 0.81mg 49%
Potassium 196mg 1806mg 47%
Zinc 0.77mg 3.73mg 27%
Manganese 0.395mg 17%
Folate 83µg 24µg 15%
Vitamin A 131µg 3µg 14%
Vitamin C 20.2mg 8mg 14%
Phosphorus 73mg 140mg 10%
Vitamin B1 0.162mg 0.05mg 9%
Calcium 108mg 18mg 9%
Carbs 2.85g 25.61g 8%
Vitamin E 1.62mg 0.5mg 7%
Iron 2.14mg 1.69mg 6%
Vitamin B5 0.322mg 6%
Calories 22kcal 115kcal 5%
Fiber 2.7g 1.5g 5%
Vitamin B2 0.129mg 0.18mg 4%
Magnesium 22mg 10mg 3%
Choline 18.3mg 0mg 3%
Vitamin B3 1.221mg 0.9mg 2%
Sodium 33mg 14mg 1%
Selenium 1µg 0.7µg 1%
Protein 3.17g 2.7g 1%
Fats 0.49g 0.2g 0%
Net carbs 0.15g 24.11g N/A
Sugar 0.38g 17.16g N/A
Saturated fat 0.05g 0.046g 0%
Monounsaturated fat 0.026g 0.005g 0%
Polyunsaturated fat 0.13g 0.089g 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
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +17.4%
Contains more FatsFats +145%
Contains more WaterWater +33.2%
Contains more CarbsCarbs +798.6%
Contains more OtherOther +111.7%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +46.1%
~equal in Saturated fat ~0.046g

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.