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Rapini vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between rapini and kiwi

  • Rapini is richer in vitamin K, vitamin A, iron, folate, manganese, vitamin B1, vitamin B6, and vitamin B2, yet kiwi is richer in vitamin C and copper.
  • Daily need coverage for vitamin K for rapini is 153% higher.
  • Rapini contains 30 times more vitamin A than kiwi. Rapini contains 2622IU of vitamin A, while kiwi contains 87IU.
  • Rapini has a lower glycemic index than kiwi.

Food types used in this article are Broccoli raab, raw and Kiwifruit, green, raw.

Infographic

Rapini vs Kiwi 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
7
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%
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +217.6%
Contains more IronIron +590.3%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +114.7%
Contains more ManganeseManganese +303.1%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +59.2%
Contains more CopperCopper +209.5%
Contains less SodiumSodium -90.9%

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.
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%
Kiwi
1
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +3175%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B3Vitamin B3 +258.1%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin KVitamin K +455.8%
Contains more FolateFolate +232%
Contains more CholineCholine +134.6%
Contains more Vitamin CVitamin C +358.9%
~equal in Vitamin E ~1.46mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +178.1%
Contains more WaterWater +11.4%
Contains more OtherOther +54.1%
Contains more CarbsCarbs +414.4%
~equal in Fats ~0.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
0
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -42%
Contains more Mono. FatMonounsaturated fat +80.8%
Contains more Poly. FatPolyunsaturated fat +120.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
5
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more SucroseSucrose +36.4%
Contains more GlucoseGlucose +4010%
Contains more FructoseFructose +2458.8%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Kiwi
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Kiwi DV% diff.
Vitamin K 224µg 40.3µg 153%
Vitamin C 20.2mg 92.7mg 81%
Iron 2.14mg 0.31mg 23%
Folate 83µg 25µg 15%
Vitamin A 131µg 4µg 14%
Manganese 0.395mg 0.098mg 13%
Vitamin B1 0.162mg 0.027mg 11%
Copper 0.042mg 0.13mg 10%
Vitamin B6 0.171mg 0.063mg 8%
Vitamin B2 0.129mg 0.025mg 8%
Calcium 108mg 34mg 7%
Phosphorus 73mg 34mg 6%
Vitamin B3 1.221mg 0.341mg 6%
Zinc 0.77mg 0.14mg 6%
Fructose 0.17g 4.35g 5%
Protein 3.17g 1.14g 4%
Carbs 2.85g 14.66g 4%
Vitamin B5 0.322mg 0.183mg 3%
Potassium 196mg 312mg 3%
Calories 22kcal 61kcal 2%
Choline 18.3mg 7.8mg 2%
Polyunsaturated fat 0.13g 0.287g 1%
Fiber 2.7g 3g 1%
Sodium 33mg 3mg 1%
Magnesium 22mg 17mg 1%
Vitamin E 1.62mg 1.46mg 1%
Selenium 1µg 0.2µg 1%
Fats 0.49g 0.52g 0%
Net carbs 0.15g 11.66g N/A
Sugar 0.38g 8.99g N/A
Saturated fat 0.05g 0.029g 0%
Monounsaturated fat 0.026g 0.047g 0%
Tryptophan 0.043mg 0.015mg 0%
Threonine 0.106mg 0.047mg 0%
Isoleucine 0.104mg 0.051mg 0%
Leucine 0.17mg 0.066mg 0%
Lysine 0.198mg 0.061mg 0%
Methionine 0.048mg 0.024mg 0%
Phenylalanine 0.128mg 0.044mg 0%
Valine 0.153mg 0.057mg 0%
Histidine 0.066mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Rapini
39%
Kiwi
Minerals Daily Need Coverage Score
27%
Rapini
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 8.61g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 26)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.1)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.021g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.