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Rapini vs. Marmalade — In-Depth Nutrition Comparison

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How are rapini and marmalade different?

  • Rapini has more vitamin K, vitamin A, iron, folate, vitamin C, manganese, vitamin B1, vitamin B6, vitamin E, and phosphorus than marmalade.
  • Daily need coverage for vitamin K for rapini is 187% higher.
  • Rapini contains 42 times more vitamin A than marmalade. While rapini contains 2622IU of vitamin A, marmalade contains only 62IU.
  • Rapini has a lower glycemic index (32) than marmalade (43).

Broccoli raab, raw and Marmalade, orange are the varieties used in this article.

Infographic

Rapini vs Marmalade 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
9
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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +184.2%
Contains more PotassiumPotassium +429.7%
Contains more IronIron +1326.7%
Contains more ZincZinc +1825%
Contains more PhosphorusPhosphorus +1725%
Contains less SodiumSodium -41.1%
Contains more ManganeseManganese +1875%
Contains more SeleniumSelenium +66.7%
Contains more CopperCopper +114.3%

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
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +320.8%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B1Vitamin B1 +3140%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B3Vitamin B3 +2248.1%
Contains more Vitamin B5Vitamin B5 +2046.7%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +822.2%
Contains more CholineCholine +510%
~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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +956.7%
Contains more FatsFats +∞%
Contains more WaterWater +178.8%
Contains more OtherOther +370%
Contains more CarbsCarbs +2226.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Marmalade DV% diff.
Vitamin K 224µg 0µg 187%
Iron 2.14mg 0.15mg 25%
Carbs 2.85g 66.3g 21%
Folate 83µg 9µg 19%
Vitamin C 20.2mg 4.8mg 17%
Manganese 0.395mg 0.02mg 16%
Vitamin A 131µg 3µg 14%
Vitamin B1 0.162mg 0.005mg 13%
Vitamin B6 0.171mg 0.019mg 12%
Calories 22kcal 246kcal 11%
Phosphorus 73mg 4mg 10%
Vitamin E 1.62mg 0.06mg 10%
Fiber 2.7g 0.7g 8%
Vitamin B2 0.129mg 0.025mg 8%
Zinc 0.77mg 0.04mg 7%
Calcium 108mg 38mg 7%
Vitamin B3 1.221mg 0.052mg 7%
Protein 3.17g 0.3g 6%
Vitamin B5 0.322mg 0.015mg 6%
Magnesium 22mg 2mg 5%
Copper 0.042mg 0.09mg 5%
Potassium 196mg 37mg 5%
Choline 18.3mg 3mg 3%
Fats 0.49g 0g 1%
Selenium 1µg 0.6µg 1%
Polyunsaturated fat 0.13g 0g 1%
Sodium 33mg 56mg 1%
Net carbs 0.15g 65.6g N/A
Sugar 0.38g 60g N/A
Saturated fat 0.05g 0g 0%
Monounsaturated fat 0.026g 0g 0%
Tryptophan 0.043mg 0.003mg 0%
Threonine 0.106mg 0.005mg 0%
Isoleucine 0.104mg 0.008mg 0%
Leucine 0.17mg 0.007mg 0%
Lysine 0.198mg 0.015mg 0%
Methionine 0.048mg 0.006mg 0%
Phenylalanine 0.128mg 0.01mg 0%
Valine 0.153mg 0.013mg 0%
Histidine 0.066mg 0.006mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
27%
Rapini
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 59.62g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 11)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.8)
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 is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.05g)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.