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Rapini vs. Leek — In-Depth Nutrition Comparison

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Important differences between rapini and leek

  • Rapini has more vitamin K, vitamin A, vitamin C, vitamin B1, vitamin B2, zinc, phosphorus, and vitamin B3; however, leek has more copper.
  • Rapini's daily need coverage for vitamin K is 148% more.
  • Rapini has 6 times more zinc than leek. Rapini has 0.77mg of zinc, while leek has 0.12mg.

The food varieties used in the comparison are Broccoli raab, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Rapini vs Leek 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
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%
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CalciumCalcium +83.1%
Contains more ZincZinc +541.7%
Contains more PhosphorusPhosphorus +108.6%
Contains more MagnesiumMagnesium +27.3%
Contains more CopperCopper +185.7%
Contains less SodiumSodium -39.4%
Contains more ManganeseManganese +21.8%
~equal in Potassium ~180mg
~equal in Iron ~2.1mg
~equal in Selenium ~1µg

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
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +68.3%
Contains more Vitamin AVitamin A +57.8%
Contains more Vitamin EVitamin E +76.1%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +205.3%
Contains more Vitamin B5Vitamin B5 +130%
Contains more Vitamin KVitamin K +376.6%
Contains more FolateFolate +29.7%
Contains more CholineCholine +92.6%
Contains more Vitamin B6Vitamin B6 +36.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Leek DV% diff.
Vitamin K 224µg 47µg 148%
Vitamin B1 0.162mg 0.06mg 9%
Vitamin C 20.2mg 12mg 9%
Copper 0.042mg 0.12mg 9%
Vitamin B2 0.129mg 0.03mg 8%
Zinc 0.77mg 0.12mg 6%
Vitamin E 1.62mg 0.92mg 5%
Folate 83µg 64µg 5%
Vitamin A 131µg 83µg 5%
Calcium 108mg 59mg 5%
Vitamin B6 0.171mg 0.233mg 5%
Vitamin B3 1.221mg 0.4mg 5%
Phosphorus 73mg 35mg 5%
Vitamin B5 0.322mg 0.14mg 4%
Fiber 2.7g 1.8g 4%
Carbs 2.85g 14.15g 4%
Manganese 0.395mg 0.481mg 4%
Protein 3.17g 1.5g 3%
Choline 18.3mg 9.5mg 2%
Calories 22kcal 61kcal 2%
Sodium 33mg 20mg 1%
Iron 2.14mg 2.1mg 1%
Magnesium 22mg 28mg 1%
Fats 0.49g 0.3g 0%
Net carbs 0.15g 12.35g N/A
Potassium 196mg 180mg 0%
Sugar 0.38g 3.9g N/A
Selenium 1µg 1µg 0%
Saturated fat 0.05g 0.04g 0%
Monounsaturated fat 0.026g 0.004g 0%
Polyunsaturated fat 0.13g 0.166g 0%
Tryptophan 0.043mg 0.012mg 0%
Threonine 0.106mg 0.063mg 0%
Isoleucine 0.104mg 0.052mg 0%
Leucine 0.17mg 0.096mg 0%
Lysine 0.198mg 0.078mg 0%
Methionine 0.048mg 0.018mg 0%
Phenylalanine 0.128mg 0.055mg 0%
Valine 0.153mg 0.056mg 0%
Histidine 0.066mg 0.025mg 0%
Fructose 0.17g 0%

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
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +111.3%
Contains more FatsFats +63.3%
Contains more WaterWater +11.5%
Contains more CarbsCarbs +396.5%
Contains more OtherOther +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +550%
Contains less Sat. FatSaturated fat -20%
Contains more Poly. FatPolyunsaturated fat +27.7%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.