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Rapini vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between Rapini and Kohlrabi?

  • Rapini is higher in Vitamin K, Iron, Folate, Vitamin A RAE, Manganese, Vitamin B1, Calcium, and Vitamin B2, yet Kohlrabi is higher in Vitamin C, and Copper.
  • Rapini's daily need coverage for Vitamin K is 187% more.
  • Rapini has 66 times more Vitamin A RAE than Kohlrabi. While Rapini has 131µg of Vitamin A RAE, Kohlrabi has only 2µg.

We used Broccoli raab, raw and Kohlrabi, raw types in this article.

Infographic

Rapini vs Kohlrabi 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.
Contains more Calcium +350%
Contains more Iron +435%
Contains more Magnesium +15.8%
Contains more Phosphorus +58.7%
Contains more Zinc +2466.7%
Contains more Manganese +184.2%
Contains more Selenium +42.9%
Contains more Potassium +78.6%
Contains less Sodium -39.4%
Contains more Copper +207.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +350%
Contains more Iron +435%
Contains more Magnesium +15.8%
Contains more Phosphorus +58.7%
Contains more Zinc +2466.7%
Contains more Manganese +184.2%
Contains more Selenium +42.9%
Contains more Potassium +78.6%
Contains less Sodium -39.4%
Contains more Copper +207.1%

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
:
Contains more Vitamin A +7183.3%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +95.2%
Contains more Vitamin B6 +14%
Contains more Folate +418.8%
Contains more Vitamin K +223900%
Contains more Vitamin C +206.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +7183.3%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +95.2%
Contains more Vitamin B6 +14%
Contains more Folate +418.8%
Contains more Vitamin K +223900%
Contains more Vitamin C +206.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +86.5%
Contains more Fats +390%
Contains more Carbs +117.5%
Equal in Water - 91
Equal in Other - 1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +86.5%
Contains more Fats +390%
Contains more Carbs +117.5%
Equal in Water - 91
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +170.8%
Contains less Saturated Fat -74%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +170.8%
Contains less Saturated Fat -74%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Kohlrabi Opinion
Net carbs 0.15g 2.6g Kohlrabi
Protein 3.17g 1.7g Rapini
Fats 0.49g 0.1g Rapini
Carbs 2.85g 6.2g Kohlrabi
Calories 22kcal 27kcal Kohlrabi
Fructose 0.17g Rapini
Sugar 0.38g 2.6g Rapini
Fiber 2.7g 3.6g Kohlrabi
Calcium 108mg 24mg Rapini
Iron 2.14mg 0.4mg Rapini
Magnesium 22mg 19mg Rapini
Phosphorus 73mg 46mg Rapini
Potassium 196mg 350mg Kohlrabi
Sodium 33mg 20mg Kohlrabi
Zinc 0.77mg 0.03mg Rapini
Copper 0.042mg 0.129mg Kohlrabi
Manganese 0.395mg 0.139mg Rapini
Selenium 1µg 0.7µg Rapini
Vitamin A 2622IU 36IU Rapini
Vitamin A RAE 131µg 2µg Rapini
Vitamin E 1.62mg 0.48mg Rapini
Vitamin C 20.2mg 62mg Kohlrabi
Vitamin B1 0.162mg 0.05mg Rapini
Vitamin B2 0.129mg 0.02mg Rapini
Vitamin B3 1.221mg 0.4mg Rapini
Vitamin B5 0.322mg 0.165mg Rapini
Vitamin B6 0.171mg 0.15mg Rapini
Folate 83µg 16µg Rapini
Vitamin K 224µg 0.1µg Rapini
Tryptophan 0.043mg 0.01mg Rapini
Threonine 0.106mg 0.049mg Rapini
Isoleucine 0.104mg 0.078mg Rapini
Leucine 0.17mg 0.067mg Rapini
Lysine 0.198mg 0.056mg Rapini
Methionine 0.048mg 0.013mg Rapini
Phenylalanine 0.128mg 0.039mg Rapini
Valine 0.153mg 0.05mg Rapini
Histidine 0.066mg 0.019mg Rapini
Saturated Fat 0.05g 0.013g Kohlrabi
Monounsaturated Fat 0.026g 0.007g Rapini
Polyunsaturated fat 0.13g 0.048g Rapini

Which food is preferable for your diet?

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

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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
86%
Rapini
25%
Kohlrabi
Minerals Daily Need Coverage Score
27%
Rapini
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.22g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.2)
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?
Kohlrabi
Kohlrabi contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.