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  6. Rapini vs. Lambsquarters

Rapini vs. Lambsquarters — In-Depth Nutrition Comparison

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Significant differences between rapini and lambsquarters

  • Rapini has more folate and iron; however, lambsquarters are richer in vitamin A, vitamin C, copper, vitamin B2, calcium, manganese, vitamin B6, and potassium.
  • Lambsquarters cover your daily vitamin A needs 180% more than rapini.
  • Lambsquarters have 3 times less folate than rapini. Rapini has 83µg of folate, while lambsquarters have 30µg.

Specific food types used in this comparison are Broccoli raab, raw and Lambsquarters, raw.

Infographic

Rapini vs Lambsquarters 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.
Rapini
Rapini
3
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 24% 93% 40% 45% 98% 12% 31% 5.6% 102% 4.9%
Contains more IronIron +78.3%
Contains more ZincZinc +75%
Contains less SodiumSodium -23.3%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +186.1%
Contains more PotassiumPotassium +130.6%
Contains more CopperCopper +597.6%
Contains more ManganeseManganese +98%
~equal in Phosphorus ~72mg
~equal in Selenium ~0.9µg

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
5
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 267% 193% 0% 0% 40% 102% 23% 5.5% 63% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +250%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +176.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +296%
Contains more Vitamin AVitamin A +342.7%
Contains more Vitamin B2Vitamin B2 +241.1%
Contains more Vitamin B6Vitamin B6 +60.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B3 ~1.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Lambsquarters DV% diff.
Vitamin K 224µg 187%
Vitamin C 20.2mg 80mg 66%
Vitamin A 131µg 580µg 50%
Copper 0.042mg 0.293mg 28%
Vitamin B2 0.129mg 0.44mg 24%
Calcium 108mg 309mg 20%
Manganese 0.395mg 0.782mg 17%
Folate 83µg 30µg 13%
Iron 2.14mg 1.2mg 12%
Vitamin E 1.62mg 11%
Vitamin B6 0.171mg 0.274mg 8%
Potassium 196mg 452mg 8%
Vitamin B5 0.322mg 0.092mg 5%
Fiber 2.7g 4g 5%
Zinc 0.77mg 0.44mg 3%
Magnesium 22mg 34mg 3%
Choline 18.3mg 3%
Protein 3.17g 4.2g 2%
Polyunsaturated fat 0.13g 0.351g 1%
Carbs 2.85g 7.3g 1%
Calories 22kcal 43kcal 1%
Fats 0.49g 0.8g 0%
Net carbs 0.15g 3.3g N/A
Sugar 0.38g N/A
Phosphorus 73mg 72mg 0%
Sodium 33mg 43mg 0%
Selenium 1µg 0.9µg 0%
Vitamin B1 0.162mg 0.16mg 0%
Vitamin B3 1.221mg 1.2mg 0%
Saturated fat 0.05g 0.059g 0%
Monounsaturated fat 0.026g 0.15g 0%
Tryptophan 0.043mg 0.038mg 0%
Threonine 0.106mg 0.163mg 0%
Isoleucine 0.104mg 0.253mg 0%
Leucine 0.17mg 0.35mg 0%
Lysine 0.198mg 0.354mg 0%
Methionine 0.048mg 0.049mg 0%
Phenylalanine 0.128mg 0.166mg 0%
Valine 0.153mg 0.226mg 0%
Histidine 0.066mg 0.116mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Contains more ProteinProtein +32.5%
Contains more FatsFats +63.3%
Contains more CarbsCarbs +156.1%
Contains more OtherOther +261.7%
~equal in Water ~84.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
11% 27% 63%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.351 g
Contains less Sat. FatSaturated fat -15.3%
Contains more Mono. FatMonounsaturated fat +476.9%
Contains more Poly. FatPolyunsaturated fat +170%

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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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.