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Rapini vs. Nattō — In-Depth Nutrition Comparison

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How are rapini and nattō different?

  • Rapini is higher in vitamin K, vitamin A, and folate; however, nattō is richer in iron, copper, manganese, magnesium, zinc, potassium, and phosphorus.
  • Daily need coverage for vitamin K for rapini is 167% higher.
  • Rapini has a lower glycemic index (32) than nattō (56).

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

Infographic

Rapini vs Nattō 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
0
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%
Nattō
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more MagnesiumMagnesium +422.7%
Contains more CalciumCalcium +100.9%
Contains more PotassiumPotassium +271.9%
Contains more IronIron +301.9%
Contains more CopperCopper +1488.1%
Contains more ZincZinc +293.5%
Contains more PhosphorusPhosphorus +138.4%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +286.8%
Contains more SeleniumSelenium +780%

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
8
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%
Nattō
2
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 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin CVitamin C +55.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +49.8%
Contains more Vitamin B6Vitamin B6 +31.5%
Contains more Vitamin KVitamin K +869.7%
Contains more FolateFolate +937.5%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more CholineCholine +211.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

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
Nattō
4
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more WaterWater +68.2%
Contains more ProteinProtein +512%
Contains more FatsFats +2144.9%
Contains more CarbsCarbs +344.9%
Contains more OtherOther +102.1%

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
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +9246.2%
Contains more Poly. FatPolyunsaturated fat +4676.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Nattō DV% diff.
Vitamin K 224µg 23.1µg 167%
Iron 2.14mg 8.6mg 81%
Copper 0.042mg 0.667mg 69%
Manganese 0.395mg 1.528mg 49%
Polyunsaturated fat 0.13g 6.21g 41%
Protein 3.17g 19.4g 32%
Magnesium 22mg 115mg 22%
Zinc 0.77mg 3.03mg 21%
Folate 83µg 8µg 19%
Fats 0.49g 11g 16%
Potassium 196mg 729mg 16%
Vitamin A 131µg 0µg 15%
Selenium 1µg 8.8µg 14%
Phosphorus 73mg 174mg 14%
Vitamin E 1.62mg 0.01mg 11%
Fiber 2.7g 5.4g 11%
Calcium 108mg 217mg 11%
Calories 22kcal 211kcal 9%
Vitamin B3 1.221mg 0mg 8%
Vitamin C 20.2mg 13mg 8%
Choline 18.3mg 57mg 7%
Saturated fat 0.05g 1.591g 7%
Monounsaturated fat 0.026g 2.43g 6%
Vitamin B2 0.129mg 0.19mg 5%
Vitamin B6 0.171mg 0.13mg 3%
Carbs 2.85g 12.68g 3%
Vitamin B5 0.322mg 0.215mg 2%
Sodium 33mg 7mg 1%
Net carbs 0.15g 7.28g N/A
Sugar 0.38g 4.89g N/A
Vitamin B1 0.162mg 0.16mg 0%
Tryptophan 0.043mg 0.223mg 0%
Threonine 0.106mg 0.813mg 0%
Isoleucine 0.104mg 0.931mg 0%
Leucine 0.17mg 1.509mg 0%
Lysine 0.198mg 1.145mg 0%
Methionine 0.048mg 0.208mg 0%
Phenylalanine 0.128mg 0.941mg 0%
Valine 0.153mg 1.018mg 0%
Histidine 0.066mg 0.512mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Nattō
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
20%
Nattō
Minerals Daily Need Coverage Score
27%
Rapini
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.51g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 1.541g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 24)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.7)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.