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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
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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" chart 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 Potassium +78.6%
Contains less Sodium -39.4%
Contains more Copper +207.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
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 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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose 0.17g g 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
Vitamin A 2622IU 36IU Rapini
Vitamin E 1.62mg 0.48mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
25
Kohlrabi
Mineral Summary Score
27
Rapini
17
Kohlrabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
10%
Kohlrabi
Carbohydrates
3%
Rapini
6%
Kohlrabi
Fats
2%
Rapini
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.