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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Sugar |
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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 Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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%
39%
Minerals Daily Need Coverage Score
27%
14%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 8.61g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 26)
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?
Kiwi contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.021g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)