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Rapini vs. Lychee — In-Depth Nutrition Comparison

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Significant differences between rapini and lychee

  • Rapini has more vitamin K, vitamin A, iron, folate, manganese, vitamin B1, vitamin E, and calcium; however, lychee is richer in vitamin C and copper.
  • Rapini covers your daily vitamin K needs 186% more than lychee.
  • Lychee has a higher glycemic index. The glycemic index of lychee is 48, while the glycemic index of rapini is 32.

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

Infographic

Rapini vs Lychee 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
8
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%
Lychee
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 1.5% 15% 12% 49% 1.9% 13% 0.13% 7.2% 3.3%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +2060%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +590.3%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +135.5%
Contains more ManganeseManganese +618.2%
Contains more SeleniumSelenium +66.7%
Contains more CopperCopper +252.4%
Contains less SodiumSodium -97%

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%
Lychee
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 238% 0% 1.4% 0% 2.8% 15% 11% 0% 23% 0% 1% 11% 3.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2214.3%
Contains more Vitamin B1Vitamin B1 +1372.7%
Contains more Vitamin B2Vitamin B2 +98.5%
Contains more Vitamin B3Vitamin B3 +102.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +71%
Contains more Vitamin KVitamin K +55900%
Contains more FolateFolate +492.9%
Contains more CholineCholine +157.7%
Contains more Vitamin CVitamin C +254%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Lychee DV% diff.
Vitamin K 224µg 0.4µg 186%
Vitamin C 20.2mg 71.5mg 57%
Iron 2.14mg 0.31mg 23%
Folate 83µg 14µg 17%
Manganese 0.395mg 0.055mg 15%
Vitamin A 131µg 0µg 15%
Vitamin B1 0.162mg 0.011mg 13%
Copper 0.042mg 0.148mg 12%
Vitamin E 1.62mg 0.07mg 10%
Calcium 108mg 5mg 10%
Phosphorus 73mg 31mg 6%
Vitamin B5 0.322mg 6%
Fiber 2.7g 1.3g 6%
Zinc 0.77mg 0.07mg 6%
Vitamin B6 0.171mg 0.1mg 5%
Vitamin B2 0.129mg 0.065mg 5%
Carbs 2.85g 16.53g 5%
Protein 3.17g 0.83g 5%
Vitamin B3 1.221mg 0.603mg 4%
Magnesium 22mg 10mg 3%
Choline 18.3mg 7.1mg 2%
Calories 22kcal 66kcal 2%
Selenium 1µg 0.6µg 1%
Sodium 33mg 1mg 1%
Potassium 196mg 171mg 1%
Fats 0.49g 0.44g 0%
Net carbs 0.15g 15.23g N/A
Sugar 0.38g 15.23g N/A
Saturated fat 0.05g 0.099g 0%
Monounsaturated fat 0.026g 0.12g 0%
Polyunsaturated fat 0.13g 0.132g 0%
Tryptophan 0.043mg 0.007mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0.041mg 0%
Methionine 0.048mg 0.009mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Lychee
1
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Contains more ProteinProtein +281.9%
Contains more FatsFats +11.4%
Contains more WaterWater +13.2%
Contains more OtherOther +113.6%
Contains more CarbsCarbs +480%

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
Lychee
2
28% 34% 38%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
Contains less Sat. FatSaturated fat -49.5%
Contains more Mono. FatMonounsaturated fat +361.5%
~equal in Polyunsaturated fat ~0.132g

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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. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/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.