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  6. Rapini vs. Lotus root

Rapini vs. Lotus root — In-Depth Nutrition Comparison

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Significant differences between Rapini and Lotus root

  • Rapini has more Folate, Vitamin A RAE, Iron, and Calcium, however, Lotus root is richer in Vitamin C, Copper, Potassium, Fiber, Vitamin B2, and Vitamin B6.
  • Lotus root covers your daily Vitamin C needs 26% more than Rapini.

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

Infographic

Rapini vs Lotus root infographic
Infographic link

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
6
:
4
Lotus root
Lotus root
Contains more Calcium +140%
Contains more Iron +84.5%
Contains less Sodium -17.5%
Contains more Zinc +97.4%
Contains more Manganese +51.3%
Contains more Selenium +42.9%
Contains more Phosphorus +37%
Contains more Potassium +183.7%
Contains more Copper +511.9%
Equal in Magnesium - 23
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Calcium +140%
Contains more Iron +84.5%
Contains less Sodium -17.5%
Contains more Zinc +97.4%
Contains more Manganese +51.3%
Contains more Selenium +42.9%
Contains more Phosphorus +37%
Contains more Potassium +183.7%
Contains more Copper +511.9%
Equal in Magnesium - 23

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
6
:
4
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +205.3%
Contains more Folate +538.5%
Contains more Vitamin C +117.8%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B5 +17.1%
Contains more Vitamin B6 +50.9%
Equal in Vitamin B1 - 0.16
Rapini
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%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +205.3%
Contains more Folate +538.5%
Contains more Vitamin C +117.8%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B5 +17.1%
Contains more Vitamin B6 +50.9%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Lotus root
Lotus root
Contains more Protein +21.9%
Contains more Fats +390%
Contains more Water +17%
Contains more Carbs +504.6%
Equal in Other - 0.97
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more Protein +21.9%
Contains more Fats +390%
Contains more Water +17%
Contains more Carbs +504.6%
Equal in Other - 0.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +550%
Contains less Saturated Fat -40%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +550%
Contains less Saturated Fat -40%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Lotus root
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Lotus root Opinion
Net carbs 0.15g 12.33g Lotus root
Protein 3.17g 2.6g Rapini
Fats 0.49g 0.1g Rapini
Carbs 2.85g 17.23g Lotus root
Calories 22kcal 74kcal Lotus root
Fructose 0.17g Rapini
Sugar 0.38g Lotus root
Fiber 2.7g 4.9g Lotus root
Calcium 108mg 45mg Rapini
Iron 2.14mg 1.16mg Rapini
Magnesium 22mg 23mg Lotus root
Phosphorus 73mg 100mg Lotus root
Potassium 196mg 556mg Lotus root
Sodium 33mg 40mg Rapini
Zinc 0.77mg 0.39mg Rapini
Copper 0.042mg 0.257mg Lotus root
Manganese 0.395mg 0.261mg Rapini
Selenium 1µg 0.7µg Rapini
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 44mg Lotus root
Vitamin B1 0.162mg 0.16mg Rapini
Vitamin B2 0.129mg 0.22mg Lotus root
Vitamin B3 1.221mg 0.4mg Rapini
Vitamin B5 0.322mg 0.377mg Lotus root
Vitamin B6 0.171mg 0.258mg Lotus root
Folate 83µg 13µg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg 0.02mg Rapini
Threonine 0.106mg 0.051mg Rapini
Isoleucine 0.104mg 0.054mg Rapini
Leucine 0.17mg 0.069mg Rapini
Lysine 0.198mg 0.094mg Rapini
Methionine 0.048mg 0.022mg Rapini
Phenylalanine 0.128mg 0.047mg Rapini
Valine 0.153mg 0.055mg Rapini
Histidine 0.066mg 0.038mg Rapini
Saturated Fat 0.05g 0.03g Lotus root
Monounsaturated Fat 0.026g 0.02g Rapini
Polyunsaturated fat 0.13g 0.02g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Lotus root
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
86%
Rapini
28%
Lotus root
Minerals Daily Need Coverage Score
27%
Rapini
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.