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Rapini vs. Mandarin orange — In-Depth Nutrition Comparison

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The main differences between rapini and mandarin oranges

  • Rapini is richer in vitamin K, vitamin A, iron, folate, manganese, vitamin E, vitamin B1, phosphorus, and vitamin B2, yet mandarin oranges are richer in vitamin C.
  • Daily need coverage for vitamin K for rapini is 187% higher.
  • Rapini contains 14 times more iron than mandarin oranges. Rapini contains 2.14mg of iron, while mandarin oranges contain 0.15mg.
  • Rapini has a lower glycemic index than mandarin oranges.

Food types used in this article are Broccoli raab, raw and Tangerines, (mandarin oranges), raw.

Infographic

Rapini vs Mandarin orange 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +191.9%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +1326.7%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +265%
Contains more ManganeseManganese +912.8%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -93.9%
~equal in Copper ~0.042mg

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%
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +285.3%
Contains more Vitamin EVitamin E +710%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +224.7%
Contains more Vitamin B5Vitamin B5 +49.1%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +418.8%
Contains more CholineCholine +79.4%
Contains more Vitamin CVitamin C +32.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +291.4%
Contains more FatsFats +58.1%
Contains more OtherOther +154.1%
Contains more CarbsCarbs +368.1%
~equal in Water ~85.17g

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -22%
Contains more Mono. FatMonounsaturated fat +130.8%

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
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +5400%
Contains more GlucoseGlucose +2030%
Contains more FructoseFructose +1311.8%
~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.
Rapini Mandarin orange
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rapini Mandarin orange DV% diff.
Vitamin K 224µg 0µg 187%
Iron 2.14mg 0.15mg 25%
Folate 83µg 16µg 17%
Manganese 0.395mg 0.039mg 15%
Vitamin A 131µg 34µg 11%
Vitamin B1 0.162mg 0.058mg 9%
Vitamin E 1.62mg 0.2mg 9%
Phosphorus 73mg 20mg 8%
Vitamin C 20.2mg 26.7mg 7%
Vitamin B6 0.171mg 0.078mg 7%
Calcium 108mg 37mg 7%
Vitamin B2 0.129mg 0.036mg 7%
Zinc 0.77mg 0.07mg 6%
Vitamin B3 1.221mg 0.376mg 5%
Protein 3.17g 0.81g 5%
Fiber 2.7g 1.8g 4%
Fructose 0.17g 2.4g 3%
Carbs 2.85g 13.34g 3%
Calories 22kcal 53kcal 2%
Vitamin B5 0.322mg 0.216mg 2%
Selenium 1µg 0.1µg 2%
Magnesium 22mg 12mg 2%
Choline 18.3mg 10.2mg 1%
Sodium 33mg 2mg 1%
Potassium 196mg 166mg 1%
Fats 0.49g 0.31g 0%
Net carbs 0.15g 11.54g N/A
Sugar 0.38g 10.58g N/A
Copper 0.042mg 0.042mg 0%
Saturated fat 0.05g 0.039g 0%
Monounsaturated fat 0.026g 0.06g 0%
Polyunsaturated fat 0.13g 0.065g 0%
Tryptophan 0.043mg 0.002mg 0%
Threonine 0.106mg 0.016mg 0%
Isoleucine 0.104mg 0.017mg 0%
Leucine 0.17mg 0.028mg 0%
Lysine 0.198mg 0.032mg 0%
Methionine 0.048mg 0.002mg 0%
Phenylalanine 0.128mg 0.018mg 0%
Valine 0.153mg 0.021mg 0%
Histidine 0.066mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Mandarin orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Rapini
14%
Mandarin orange
Minerals Daily Need Coverage Score
27%
Rapini
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 10.2g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.