Rapini vs. Lettuce — In-Depth Nutrition Comparison
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How are Rapini and Lettuce different?
- Rapini is higher in Vitamin K, Iron, Vitamin C, Folate, Vitamin E, Vitamin B1, Calcium, Manganese, and Phosphorus, however, Lettuce is richer in Vitamin A.
- Daily need coverage for Vitamin K from Rapini is 81% higher.
- Rapini contains 7 times more Vitamin E than Lettuce. While Rapini contains 1.62mg of Vitamin E, Lettuce contains only 0.22mg.
Broccoli raab, raw and Lettuce, green leaf, raw are the varieties used in this article.
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 | +69.2% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +148.8% |
| Contains more CopperCopper | +44.8% |
| Contains more ZincZinc | +327.8% |
| Contains more PhosphorusPhosphorus | +151.7% |
| Contains more ManganeseManganese | +58% |
| Contains more SeleniumSelenium | +66.7% |
| Contains less SodiumSodium | -15.2% |
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 CVitamin C | +119.6% |
| Contains more Vitamin EVitamin E | +636.4% |
| Contains more Vitamin B1Vitamin B1 | +131.4% |
| Contains more Vitamin B2Vitamin B2 | +61.3% |
| Contains more Vitamin B3Vitamin B3 | +225.6% |
| Contains more Vitamin B5Vitamin B5 | +140.3% |
| Contains more Vitamin B6Vitamin B6 | +90% |
| Contains more Vitamin KVitamin K | +77.4% |
| Contains more FolateFolate | +118.4% |
| Contains more CholineCholine | +34.6% |
| Contains more Vitamin AVitamin A | +182.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +133.1% |
| Contains more FatsFats | +226.7% |
| Contains more OtherOther | +46.9% |
~equal in
Carbs
~2.87g
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +333.3% |
| Contains more Poly. FatPolyunsaturated fat | +58.5% |
| Contains less Sat. FatSaturated Fat | -60% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +260% |
| Contains more FructoseFructose | +152.9% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~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 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 | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 22kcal | 15kcal |
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| Protein | 3.17g | 1.36g |
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| Fats | 0.49g | 0.15g |
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| Vitamin C | 20.2mg | 9.2mg |
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| Net carbs | 0.15g | 1.57g |
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| Carbs | 2.85g | 2.87g |
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| Magnesium | 22mg | 13mg |
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| Calcium | 108mg | 36mg |
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| Potassium | 196mg | 194mg |
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| Iron | 2.14mg | 0.86mg |
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| Sugar | 0.38g | 0.78g |
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| Fiber | 2.7g | 1.3g |
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| Copper | 0.042mg | 0.029mg |
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| Zinc | 0.77mg | 0.18mg |
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| Phosphorus | 73mg | 29mg |
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| Sodium | 33mg | 28mg |
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| Vitamin A | 2622IU | 7405IU |
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| Vitamin A | 131µg | 370µg |
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| Vitamin E | 1.62mg | 0.22mg |
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| Manganese | 0.395mg | 0.25mg |
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| Selenium | 1µg | 0.6µg |
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| Vitamin B1 | 0.162mg | 0.07mg |
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| Vitamin B2 | 0.129mg | 0.08mg |
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| Vitamin B3 | 1.221mg | 0.375mg |
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| Vitamin B5 | 0.322mg | 0.134mg |
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| Vitamin B6 | 0.171mg | 0.09mg |
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| Vitamin K | 224µg | 126.3µg |
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| Folate | 83µg | 38µg |
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| Choline | 18.3mg | 13.6mg |
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| Saturated Fat | 0.05g | 0.02g |
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| Monounsaturated Fat | 0.026g | 0.006g |
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| Polyunsaturated fat | 0.13g | 0.082g |
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| Tryptophan | 0.043mg | 0.009mg |
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| Threonine | 0.106mg | 0.059mg |
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| Isoleucine | 0.104mg | 0.084mg |
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| Leucine | 0.17mg | 0.079mg |
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| Lysine | 0.198mg | 0.084mg |
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| Methionine | 0.048mg | 0.016mg |
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| Phenylalanine | 0.128mg | 0.055mg |
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| Valine | 0.153mg | 0.07mg |
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| Histidine | 0.066mg | 0.022mg |
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| Fructose | 0.17g | 0.43g |
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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 | Equal | |
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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
80%
69%
Minerals Daily Need Coverage Score
27%
14%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.4g)
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?
Lettuce contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lettuce is lower in Saturated Fat (difference - 0.03g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)