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Rapini vs. Miso — In-Depth Nutrition Comparison

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How are rapini and miso different?

  • Rapini is richer in vitamin K, vitamin A, vitamin C, and folate, while miso is higher in copper, manganese, zinc, phosphorus, and selenium.
  • Rapini covers your daily need for vitamin K, 162% more than miso.
  • Rapini is lower in sodium.
  • Miso has a higher glycemic index (61) than rapini (32).

Broccoli raab, raw and Miso types were used in this article.

Infographic

Rapini vs Miso 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
2
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%
Miso
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more CalciumCalcium +89.5%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +118.2%
Contains more IronIron +16.4%
Contains more CopperCopper +900%
Contains more ZincZinc +232.5%
Contains more PhosphorusPhosphorus +117.8%
Contains more ManganeseManganese +117.5%
Contains more SeleniumSelenium +600%
~equal in Potassium ~210mg

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
7
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%
Miso
4
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3175%
Contains more Vitamin EVitamin E +16100%
Contains more Vitamin B1Vitamin B1 +65.3%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin KVitamin K +664.5%
Contains more FolateFolate +336.8%
Contains more Vitamin B2Vitamin B2 +80.6%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +294.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.337mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +115.1%
Contains more ProteinProtein +303.5%
Contains more FatsFats +1126.5%
Contains more CarbsCarbs +790.2%
Contains more OtherOther +1262.8%

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
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +4200%
Contains more Poly. FatPolyunsaturated fat +2118.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
2
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
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +3429.4%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Miso DV% diff.
Vitamin K 224µg 29.3µg 162%
Sodium 33mg 3728mg 161%
Copper 0.042mg 0.42mg 42%
Vitamin C 20.2mg 0mg 22%
Manganese 0.395mg 0.859mg 20%
Protein 3.17g 12.79g 19%
Polyunsaturated fat 0.13g 2.884g 18%
Folate 83µg 19µg 16%
Zinc 0.77mg 2.56mg 16%
Vitamin A 131µg 4µg 14%
Phosphorus 73mg 159mg 12%
Selenium 1µg 7µg 11%
Vitamin E 1.62mg 0.01mg 11%
Fiber 2.7g 5.4g 11%
Choline 18.3mg 72.2mg 10%
Calories 22kcal 198kcal 9%
Vitamin B2 0.129mg 0.233mg 8%
Carbs 2.85g 25.37g 8%
Fats 0.49g 6.01g 8%
Fructose 0.17g 6g 7%
Magnesium 22mg 48mg 6%
Vitamin B1 0.162mg 0.098mg 5%
Calcium 108mg 57mg 5%
Iron 2.14mg 2.49mg 4%
Saturated fat 0.05g 1.025g 4%
Vitamin B12 0µg 0.08µg 3%
Monounsaturated fat 0.026g 1.118g 3%
Vitamin B6 0.171mg 0.199mg 2%
Vitamin B3 1.221mg 0.906mg 2%
Net carbs 0.15g 19.97g N/A
Potassium 196mg 210mg 0%
Sugar 0.38g 6.2g N/A
Vitamin B5 0.322mg 0.337mg 0%
Tryptophan 0.043mg 0.155mg 0%
Threonine 0.106mg 0.479mg 0%
Isoleucine 0.104mg 0.508mg 0%
Leucine 0.17mg 0.82mg 0%
Lysine 0.198mg 0.478mg 0%
Methionine 0.048mg 0.129mg 0%
Phenylalanine 0.128mg 0.486mg 0%
Valine 0.153mg 0.547mg 0%
Histidine 0.066mg 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Miso
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
23%
Miso
Minerals Daily Need Coverage Score
27%
Rapini
108%
Miso

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 5.82g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 3695mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.975g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 29)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.