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Rapini vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between rapini and corn raw

  • Rapini has more vitamin K, vitamin A, iron, vitamin C, calcium, vitamin E, folate, manganese, and vitamin B6; however, corn raw is higher in vitamin B5.
  • Rapini covers your daily need for vitamin K, 186% more than corn raw.
  • Rapini has 54 times more calcium than corn raw. While rapini has 108mg of calcium, corn raw has only 2mg.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Corn, sweet, yellow, raw.

Infographic

Rapini vs Corn raw 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
5
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +5300%
Contains more IronIron +311.5%
Contains more ZincZinc +67.4%
Contains more ManganeseManganese +142.3%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +37.8%
Contains more CopperCopper +28.6%
Contains more PhosphorusPhosphorus +21.9%
Contains less SodiumSodium -54.5%

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
7
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +197.1%
Contains more Vitamin AVitamin A +1355.6%
Contains more Vitamin EVitamin E +2214.3%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more Vitamin KVitamin K +74566.7%
Contains more FolateFolate +97.6%
Contains more Vitamin B3Vitamin B3 +45%
Contains more Vitamin B5Vitamin B5 +122.7%
Contains more CholineCholine +25.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +21.7%
Contains more OtherOther +49.2%
Contains more FatsFats +175.5%
Contains more CarbsCarbs +556.1%
~equal in Protein ~3.27g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Mono. FatMonounsaturated fat +1561.5%
Contains more Poly. FatPolyunsaturated fat +274.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +709.1%
Contains more GlucoseGlucose +3330%
Contains more FructoseFructose +1041.2%
~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.
Rapini Corn raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Corn raw DV% diff.
Vitamin K 224µg 0.3µg 186%
Iron 2.14mg 0.52mg 20%
Vitamin C 20.2mg 6.8mg 15%
Vitamin A 131µg 9µg 14%
Calcium 108mg 2mg 11%
Folate 83µg 42µg 10%
Manganese 0.395mg 0.163mg 10%
Vitamin E 1.62mg 0.07mg 10%
Vitamin B5 0.322mg 0.717mg 8%
Vitamin B2 0.129mg 0.055mg 6%
Vitamin B6 0.171mg 0.093mg 6%
Carbs 2.85g 18.7g 5%
Magnesium 22mg 37mg 4%
Vitamin B3 1.221mg 1.77mg 3%
Calories 22kcal 86kcal 3%
Fiber 2.7g 2g 3%
Zinc 0.77mg 0.46mg 3%
Phosphorus 73mg 89mg 2%
Starch 5.7g 2%
Fructose 0.17g 1.94g 2%
Polyunsaturated fat 0.13g 0.487g 2%
Potassium 196mg 270mg 2%
Fats 0.49g 1.35g 1%
Monounsaturated fat 0.026g 0.432g 1%
Sodium 33mg 15mg 1%
Choline 18.3mg 23mg 1%
Saturated fat 0.05g 0.325g 1%
Copper 0.042mg 0.054mg 1%
Vitamin B1 0.162mg 0.155mg 1%
Selenium 1µg 0.6µg 1%
Protein 3.17g 3.27g 0%
Net carbs 0.15g 16.7g N/A
Sugar 0.38g 6.26g N/A
Tryptophan 0.043mg 0.023mg 0%
Threonine 0.106mg 0.129mg 0%
Isoleucine 0.104mg 0.129mg 0%
Leucine 0.17mg 0.348mg 0%
Lysine 0.198mg 0.137mg 0%
Methionine 0.048mg 0.067mg 0%
Phenylalanine 0.128mg 0.15mg 0%
Valine 0.153mg 0.185mg 0%
Histidine 0.066mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
71%
Rapini
17%
Corn raw
Minerals Daily Need Coverage Score
27%
Rapini
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 5.88g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.275g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 20)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.8)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 18mg)
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.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.