Rapini vs. Jackfruit — In-Depth Nutrition Comparison
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Significant differences between rapini and jackfruit
- Rapini has more vitamin A, iron, manganese, folate, vitamin E, calcium, phosphorus, and vitamin C; however, jackfruit is richer in vitamin B6 and potassium.
- Rapini covers your daily vitamin A needs 50% more than jackfruit.
- Jackfruit has 9 times less iron than rapini. Rapini has 2.14mg of iron, while jackfruit has 0.23mg.
- Jackfruit has a higher glycemic index. The glycemic index of jackfruit is 75, while the glycemic index of rapini is 32.
Specific food types used in this comparison are Broccoli raab, raw and Jackfruit, raw.
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 CalciumCalcium | +350% |
| Contains more IronIron | +830.4% |
| Contains more ZincZinc | +492.3% |
| Contains more PhosphorusPhosphorus | +247.6% |
| Contains more ManganeseManganese | +818.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +31.8% |
| Contains more PotassiumPotassium | +128.6% |
| Contains more CopperCopper | +81% |
| Contains less SodiumSodium | -93.9% |
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 | +47.4% |
| Contains more Vitamin AVitamin A | +2520% |
| Contains more Vitamin EVitamin E | +376.5% |
| Contains more Vitamin B1Vitamin B1 | +54.3% |
| Contains more Vitamin B2Vitamin B2 | +134.5% |
| Contains more Vitamin B3Vitamin B3 | +32.7% |
| Contains more Vitamin B5Vitamin B5 | +37% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +245.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +92.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +84.3% |
| Contains more WaterWater | +26% |
| Contains more FatsFats | +30.6% |
| Contains more CarbsCarbs | +715.8% |
~equal in
Other
~0.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.4% |
| Contains more Poly. FatPolyunsaturated fat | +38.3% |
| Contains more Mono. FatMonounsaturated fat | +496.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +281.8% |
| Contains more GlucoseGlucose | +9380% |
| Contains more FructoseFructose | +5305.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 224µg | 187% | |
| Iron | 2.14mg | 0.23mg | 24% |
| Folate | 83µg | 24µg | 15% |
| Manganese | 0.395mg | 0.043mg | 15% |
| Vitamin A | 131µg | 5µg | 14% |
| Vitamin B6 | 0.171mg | 0.329mg | 12% |
| Fructose | 0.17g | 9.19g | 11% |
| Vitamin E | 1.62mg | 0.34mg | 9% |
| Calcium | 108mg | 24mg | 8% |
| Phosphorus | 73mg | 21mg | 7% |
| Potassium | 196mg | 448mg | 7% |
| Carbs | 2.85g | 23.25g | 7% |
| Vitamin C | 20.2mg | 13.7mg | 7% |
| Zinc | 0.77mg | 0.13mg | 6% |
| Vitamin B2 | 0.129mg | 0.055mg | 6% |
| Fiber | 2.7g | 1.5g | 5% |
| Vitamin B1 | 0.162mg | 0.105mg | 5% |
| Calories | 22kcal | 95kcal | 4% |
| Copper | 0.042mg | 0.076mg | 4% |
| Protein | 3.17g | 1.72g | 3% |
| Choline | 18.3mg | 3% | |
| Selenium | 1µg | 2% | |
| Vitamin B3 | 1.221mg | 0.92mg | 2% |
| Vitamin B5 | 0.322mg | 0.235mg | 2% |
| Magnesium | 22mg | 29mg | 2% |
| Sodium | 33mg | 2mg | 1% |
| Saturated fat | 0.05g | 0.195g | 1% |
| Starch | 1.47g | 1% | |
| Fats | 0.49g | 0.64g | 0% |
| Net carbs | 0.15g | 21.75g | N/A |
| Sugar | 0.38g | 19.08g | N/A |
| Monounsaturated fat | 0.026g | 0.155g | 0% |
| Polyunsaturated fat | 0.13g | 0.094g | 0% |
| Tryptophan | 0.043mg | 0.034mg | 0% |
| Threonine | 0.106mg | 0.086mg | 0% |
| Isoleucine | 0.104mg | 0.069mg | 0% |
| Leucine | 0.17mg | 0.103mg | 0% |
| Lysine | 0.198mg | 0.069mg | 0% |
| Methionine | 0.048mg | 0.034mg | 0% |
| Phenylalanine | 0.128mg | 0.052mg | 0% |
| Valine | 0.153mg | 0.086mg | 0% |
| Histidine | 0.066mg | 0.034mg | 0% |
| Omega-3 - ALA | 0.079g | N/A | |
| Omega-6 - Linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
71%
17%
Minerals Daily Need Coverage Score
27%
12%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 18.7g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.145g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 43)
Which food is cheaper?
Rapini is cheaper (difference - $0.1)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 31mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)