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  6. Rapini vs. Maple sugar

Rapini vs. Maple sugar — In-Depth Nutrition Comparison

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What are the main differences between rapini and maple sugar?

  • Rapini is richer in vitamin K, vitamin A, vitamin C, folate, vitamin B6, vitamin B1, vitamin E, and fiber, yet maple sugar is richer in manganese and zinc.
  • Rapini's daily need coverage for vitamin K is 187% higher.
  • Rapini has a lower glycemic index than maple sugar.

We used Broccoli raab, raw and Sugars, maple types in this comparison.

Infographic

Rapini vs Maple sugar 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
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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +20%
Contains more IronIron +32.9%
Contains more PhosphorusPhosphorus +2333.3%
Contains more SeleniumSelenium +25%
Contains more PotassiumPotassium +39.8%
Contains more CopperCopper +135.7%
Contains more ZincZinc +687%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1019.5%

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
Rapini
11
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +892.3%
Contains more Vitamin B3Vitamin B3 +2952.5%
Contains more Vitamin B5Vitamin B5 +570.8%
Contains more Vitamin B6Vitamin B6 +5600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +771.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Maple sugar DV% diff.
Vitamin K 224µg 0µg 187%
Manganese 0.395mg 4.422mg 175%
Zinc 0.77mg 6.06mg 48%
Carbs 2.85g 90.9g 29%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 0µg 21%
Calories 22kcal 354kcal 17%
Vitamin A 131µg 0µg 15%
Vitamin B6 0.171mg 0.003mg 13%
Vitamin B1 0.162mg 0.009mg 13%
Vitamin E 1.62mg 0mg 11%
Fiber 2.7g 0g 11%
Phosphorus 73mg 3mg 10%
Vitamin B2 0.129mg 0.013mg 9%
Iron 2.14mg 1.61mg 7%
Vitamin B3 1.221mg 0.04mg 7%
Copper 0.042mg 0.099mg 6%
Protein 3.17g 0.1g 6%
Vitamin B5 0.322mg 0.048mg 5%
Choline 18.3mg 2.1mg 3%
Potassium 196mg 274mg 2%
Calcium 108mg 90mg 2%
Sodium 33mg 11mg 1%
Magnesium 22mg 19mg 1%
Fats 0.49g 0.2g 0%
Net carbs 0.15g 90.9g N/A
Sugar 0.38g 84.87g N/A
Selenium 1µg 0.8µg 0%
Saturated fat 0.05g 0.036g 0%
Monounsaturated fat 0.026g 0.064g 0%
Polyunsaturated fat 0.13g 0.1g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 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
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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +3070%
Contains more FatsFats +145%
Contains more WaterWater +1056.9%
Contains more OtherOther +17.5%
Contains more CarbsCarbs +3089.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Poly. FatPolyunsaturated fat +30%
Contains less Sat. FatSaturated fat -28%
Contains more Mono. FatMonounsaturated fat +146.2%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.