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  6. Rapini vs. Millet raw

Rapini vs. Millet raw — In-Depth Nutrition Comparison

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What are the differences between rapini and millet raw?

  • Rapini is higher in vitamin K, vitamin A, and vitamin C, yet millet raw is higher in copper, manganese, phosphorus, fiber, magnesium, vitamin B3, and vitamin B1.
  • Rapini's daily need coverage for vitamin K is 186% more.
  • The glycemic index of rapini is lower.

We used Broccoli raab, raw and Millet, raw types in this article.

Infographic

Rapini vs Millet 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
Rapini
1
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1250%
Contains more MagnesiumMagnesium +418.2%
Contains more IronIron +40.7%
Contains more CopperCopper +1685.7%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +313.2%
Contains more SeleniumSelenium +170%
~equal in Potassium ~195mg

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
5
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3140%
Contains more Vitamin KVitamin K +24788.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +159.9%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more Vitamin B3Vitamin B3 +286.6%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +124.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~85µg

All nutrients comparison - raw data values

Nutrient Rapini Millet raw DV% diff.
Vitamin K 224µg 0.9µg 186%
Copper 0.042mg 0.75mg 79%
Manganese 0.395mg 1.632mg 54%
Phosphorus 73mg 285mg 30%
Fiber 2.7g 8.5g 23%
Carbs 2.85g 72.85g 23%
Vitamin B1 0.162mg 0.421mg 22%
Vitamin C 20.2mg 0mg 22%
Vitamin B3 1.221mg 4.72mg 22%
Magnesium 22mg 114mg 22%
Calories 22kcal 378kcal 18%
Protein 3.17g 11.02g 16%
Vitamin B6 0.171mg 0.384mg 16%
Vitamin A 131µg 0µg 15%
Polyunsaturated fat 0.13g 2.134g 13%
Vitamin B2 0.129mg 0.29mg 12%
Iron 2.14mg 3.01mg 11%
Vitamin B5 0.322mg 0.848mg 11%
Vitamin E 1.62mg 0.05mg 10%
Calcium 108mg 8mg 10%
Zinc 0.77mg 1.68mg 8%
Fats 0.49g 4.22g 6%
Saturated fat 0.05g 0.723g 3%
Choline 18.3mg 3%
Selenium 1µg 2.7µg 3%
Monounsaturated fat 0.026g 0.773g 2%
Sodium 33mg 5mg 1%
Folate 83µg 85µg 1%
Net carbs 0.15g 64.35g N/A
Potassium 196mg 195mg 0%
Sugar 0.38g N/A
Tryptophan 0.043mg 0.119mg 0%
Threonine 0.106mg 0.353mg 0%
Isoleucine 0.104mg 0.465mg 0%
Leucine 0.17mg 1.4mg 0%
Lysine 0.198mg 0.212mg 0%
Methionine 0.048mg 0.221mg 0%
Phenylalanine 0.128mg 0.58mg 0%
Valine 0.153mg 0.578mg 0%
Histidine 0.066mg 0.236mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +967.5%
Contains more ProteinProtein +247.6%
Contains more FatsFats +761.2%
Contains more CarbsCarbs +2456.1%
Contains more OtherOther +244.7%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +2873.1%
Contains more Poly. FatPolyunsaturated fat +1541.5%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.