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Rapini vs. Mango — In-Depth Nutrition Comparison

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Important differences between rapini and mango

  • Rapini has more vitamin K, vitamin A, iron, manganese, vitamin B1, folate, calcium, and phosphorus; however, mango has more vitamin C and copper.
  • Rapini's daily need coverage for vitamin K is 183% more.
  • Rapini has 13 times more iron than mango. Rapini has 2.14mg of iron, while mango has 0.16mg.
  • Mango has a higher glycemic index than rapini.

The food varieties used in the comparison are Broccoli raab, raw and Mangos, raw.

Infographic

Rapini vs Mango 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
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%
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +881.8%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +1237.5%
Contains more ZincZinc +755.6%
Contains more PhosphorusPhosphorus +421.4%
Contains more ManganeseManganese +527%
Contains more SeleniumSelenium +66.7%
Contains more CopperCopper +164.3%
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%
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin AVitamin A +142.6%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +478.6%
Contains more Vitamin B2Vitamin B2 +239.5%
Contains more Vitamin B3Vitamin B3 +82.5%
Contains more Vitamin B5Vitamin B5 +63.5%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more Vitamin KVitamin K +5233.3%
Contains more FolateFolate +93%
Contains more CholineCholine +140.8%
Contains more Vitamin CVitamin C +80.2%
~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
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +286.6%
Contains more FatsFats +28.9%
Contains more OtherOther +161.1%
Contains more CarbsCarbs +425.6%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -45.7%
Contains more Poly. FatPolyunsaturated fat +83.1%
Contains more Mono. FatMonounsaturated fat +438.5%

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
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +6236.4%
Contains more GlucoseGlucose +1910%
Contains more FructoseFructose +2652.9%
~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.
Rapini Mango
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Mango DV% diff.
Vitamin K 224µg 4.2µg 183%
Iron 2.14mg 0.16mg 25%
Vitamin C 20.2mg 36.4mg 18%
Manganese 0.395mg 0.063mg 14%
Vitamin B1 0.162mg 0.028mg 11%
Folate 83µg 43µg 10%
Calcium 108mg 11mg 10%
Vitamin A 131µg 54µg 9%
Copper 0.042mg 0.111mg 8%
Phosphorus 73mg 14mg 8%
Vitamin B2 0.129mg 0.038mg 7%
Zinc 0.77mg 0.09mg 6%
Fructose 0.17g 4.68g 6%
Vitamin E 1.62mg 0.9mg 5%
Protein 3.17g 0.82g 5%
Fiber 2.7g 1.6g 4%
Carbs 2.85g 14.98g 4%
Vitamin B6 0.171mg 0.119mg 4%
Vitamin B5 0.322mg 0.197mg 3%
Magnesium 22mg 10mg 3%
Vitamin B3 1.221mg 0.669mg 3%
Choline 18.3mg 7.6mg 2%
Calories 22kcal 60kcal 2%
Potassium 196mg 168mg 1%
Selenium 1µg 0.6µg 1%
Sodium 33mg 1mg 1%
Fats 0.49g 0.38g 0%
Net carbs 0.15g 13.38g N/A
Sugar 0.38g 13.66g N/A
Saturated fat 0.05g 0.092g 0%
Monounsaturated fat 0.026g 0.14g 0%
Polyunsaturated fat 0.13g 0.071g 0%
Tryptophan 0.043mg 0.013mg 0%
Threonine 0.106mg 0.031mg 0%
Isoleucine 0.104mg 0.029mg 0%
Leucine 0.17mg 0.05mg 0%
Lysine 0.198mg 0.066mg 0%
Methionine 0.048mg 0.008mg 0%
Phenylalanine 0.128mg 0.027mg 0%
Valine 0.153mg 0.042mg 0%
Histidine 0.066mg 0.019mg 0%

Which food is preferable for your diet?

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

People also compare

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
21%
Mango
Minerals Daily Need Coverage Score
27%
Rapini
9%
Mango

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 13.28g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 19)
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?
Mango
Mango contains less Sodium (difference - 32mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.