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  6. Rapini vs. Jerusalem artichoke

Rapini vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Important differences between rapini and jerusalem artichoke

  • Rapini has more vitamin K, vitamin A, vitamin C, folate, manganese, vitamin E, calcium, and vitamin B6; however, jerusalem artichoke has more iron and copper.
  • Rapini's daily need coverage for vitamin K is 187% more.
  • Rapini has 131 times more vitamin A than jerusalem artichoke. Rapini has 2622IU of vitamin A, while jerusalem artichoke has 20IU.

The food varieties used in the comparison are Broccoli raab, raw and Jerusalem-artichokes, raw.

Infographic

Rapini vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +671.4%
Contains more ZincZinc +541.7%
Contains more ManganeseManganese +558.3%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +118.9%
Contains more IronIron +58.9%
Contains more CopperCopper +233.3%
Contains less SodiumSodium -87.9%
~equal in Phosphorus ~78mg

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
7
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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +405%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin EVitamin E +752.6%
Contains more Vitamin B2Vitamin B2 +115%
Contains more Vitamin B6Vitamin B6 +122.1%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +538.5%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more CholineCholine +63.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Jerusalem artichoke DV% diff.
Vitamin K 224µg 0.1µg 187%
Folate 83µg 13µg 18%
Vitamin C 20.2mg 4mg 18%
Iron 2.14mg 3.4mg 16%
Manganese 0.395mg 0.06mg 15%
Vitamin A 131µg 1µg 14%
Copper 0.042mg 0.14mg 11%
Vitamin E 1.62mg 0.19mg 10%
Calcium 108mg 14mg 9%
Vitamin B6 0.171mg 0.077mg 7%
Potassium 196mg 429mg 7%
Zinc 0.77mg 0.12mg 6%
Carbs 2.85g 17.44g 5%
Vitamin B2 0.129mg 0.06mg 5%
Fiber 2.7g 1.6g 4%
Calories 22kcal 73kcal 3%
Vitamin B1 0.162mg 0.2mg 3%
Vitamin B5 0.322mg 0.397mg 2%
Protein 3.17g 2g 2%
Choline 18.3mg 30mg 2%
Sodium 33mg 4mg 1%
Polyunsaturated fat 0.13g 0.001g 1%
Selenium 1µg 0.7µg 1%
Magnesium 22mg 17mg 1%
Fats 0.49g 0.01g 1%
Phosphorus 73mg 78mg 1%
Net carbs 0.15g 15.84g N/A
Sugar 0.38g 9.6g N/A
Vitamin B3 1.221mg 1.3mg 0%
Saturated fat 0.05g 0g 0%
Monounsaturated fat 0.026g 0.004g 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +58.5%
Contains more FatsFats +4800%
Contains more WaterWater +18.6%
Contains more CarbsCarbs +511.9%
Contains more OtherOther +170.2%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +12900%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.