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Rapini vs. Nopales — In-Depth Nutrition Comparison

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How are Rapini and Nopales different?

  • Rapini is higher in Vitamin K, Folate, Iron, Vitamin B1, Vitamin C, Vitamin A RAE, Vitamin E , Phosphorus, and Vitamin B6, however, Nopales are richer in Magnesium.
  • Daily need coverage for Vitamin K from Rapini is 182% higher.

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

Infographic

Rapini vs Nopales 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
4
:
Contains more Iron +262.7%
Contains more Phosphorus +356.3%
Contains more Zinc +208%
Contains more Selenium +42.9%
Contains more Calcium +51.9%
Contains more Magnesium +136.4%
Contains more Potassium +31.1%
Contains less Sodium -36.4%
Contains more Copper +23.8%
Contains more Manganese +15.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +262.7%
Contains more Phosphorus +356.3%
Contains more Zinc +208%
Contains more Selenium +42.9%
Contains more Calcium +51.9%
Contains more Magnesium +136.4%
Contains more Potassium +31.1%
Contains less Sodium -36.4%
Contains more Copper +23.8%
Contains more Manganese +15.7%

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
:
Contains more Vitamin A +473.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +117.2%
Contains more Vitamin B1 +1250%
Contains more Vitamin B2 +214.6%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +92.8%
Contains more Vitamin B6 +144.3%
Contains more Folate +2666.7%
Contains more Choline +150.7%
Contains more Vitamin K +4126.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 4% 14%
Contains more Vitamin A +473.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +117.2%
Contains more Vitamin B1 +1250%
Contains more Vitamin B2 +214.6%
Contains more Vitamin B3 +197.8%
Contains more Vitamin B5 +92.8%
Contains more Vitamin B6 +144.3%
Contains more Folate +2666.7%
Contains more Choline +150.7%
Contains more Vitamin K +4126.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
:
Contains more Protein +140.2%
Contains more Fats +444.4%
Contains more Carbs +16.8%
Contains more Other +21.3%
Equal in Water - 94.12
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +140.2%
Contains more Fats +444.4%
Contains more Carbs +16.8%
Contains more Other +21.3%
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
:
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +160%
Contains less Saturated Fat -68%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +160%
Contains less Saturated Fat -68%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Nopales Opinion
Net carbs 0.15g 1.13g Nopales
Protein 3.17g 1.32g Rapini
Fats 0.49g 0.09g Rapini
Carbs 2.85g 3.33g Nopales
Calories 22kcal 16kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g 1.15g Rapini
Fiber 2.7g 2.2g Rapini
Calcium 108mg 164mg Nopales
Iron 2.14mg 0.59mg Rapini
Magnesium 22mg 52mg Nopales
Phosphorus 73mg 16mg Rapini
Potassium 196mg 257mg Nopales
Sodium 33mg 21mg Nopales
Zinc 0.77mg 0.25mg Rapini
Copper 0.042mg 0.052mg Nopales
Manganese 0.395mg 0.457mg Nopales
Selenium 1µg 0.7µg Rapini
Vitamin A 2622IU 457IU Rapini
Vitamin A RAE 131µg 23µg Rapini
Vitamin E 1.62mg 0mg Rapini
Vitamin C 20.2mg 9.3mg Rapini
Vitamin B1 0.162mg 0.012mg Rapini
Vitamin B2 0.129mg 0.041mg Rapini
Vitamin B3 1.221mg 0.41mg Rapini
Vitamin B5 0.322mg 0.167mg Rapini
Vitamin B6 0.171mg 0.07mg Rapini
Folate 83µg 3µg Rapini
Choline 18.3mg 7.3mg Rapini
Vitamin K 224µg 5.3µg Rapini
Tryptophan 0.043mg 0.014mg Rapini
Threonine 0.106mg 0.04mg Rapini
Isoleucine 0.104mg 0.049mg Rapini
Leucine 0.17mg 0.077mg Rapini
Lysine 0.198mg 0.059mg Rapini
Methionine 0.048mg 0.015mg Rapini
Phenylalanine 0.128mg 0.049mg Rapini
Valine 0.153mg 0.059mg Rapini
Histidine 0.066mg 0.025mg Rapini
Saturated Fat 0.05g 0.016g Nopales
Monounsaturated Fat 0.026g 0.018g Rapini
Polyunsaturated fat 0.13g 0.05g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
80%
Rapini
10%
Nopales
Minerals Daily Need Coverage Score
27%
Rapini
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.77g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 25)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.