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Rapini vs. Hazelnut — In-Depth Nutrition Comparison

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What are the main differences between rapini and hazelnut?

  • Rapini is richer in vitamin K and vitamin A, yet hazelnut is richer in manganese, copper, vitamin E, vitamin B1, magnesium, iron, phosphorus, and vitamin B6.
  • Hazelnut's daily need coverage for manganese is 251% higher.
  • Rapini has 131 times more vitamin A than hazelnut. Rapini has 2622IU of vitamin A, while hazelnut has 20IU.
  • Hazelnut has a lower glycemic index than rapini.

We used Broccoli raab, raw and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Rapini vs Hazelnut 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +640.9%
Contains more PotassiumPotassium +246.9%
Contains more IronIron +119.6%
Contains more CopperCopper +4007.1%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +297.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1463.3%
Contains more SeleniumSelenium +140%
~equal in Calcium ~114mg

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
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 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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +220.6%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin KVitamin K +1477.5%
Contains more Vitamin EVitamin E +827.8%
Contains more Vitamin B1Vitamin B1 +296.9%
Contains more Vitamin B3Vitamin B3 +47.4%
Contains more Vitamin B5Vitamin B5 +185.1%
Contains more Vitamin B6Vitamin B6 +229.2%
Contains more FolateFolate +36.1%
Contains more CholineCholine +149.2%
~equal in Vitamin D ~0µg
~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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more WaterWater +1642.9%
Contains more ProteinProtein +371.6%
Contains more FatsFats +12298%
Contains more CarbsCarbs +486%
Contains more OtherOther +143.6%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +175484.6%
Contains more Poly. FatPolyunsaturated fat +5992.3%

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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +42.9%
Contains more FructoseFructose +142.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3718.2%
~equal in Lactose ~0g
~equal in Maltose ~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 Hazelnut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Hazelnut DV% diff.
Manganese 0.395mg 6.175mg 251%
Copper 0.042mg 1.725mg 187%
Vitamin K 224µg 14.2µg 175%
Monounsaturated fat 0.026g 45.652g 114%
Fats 0.49g 60.75g 93%
Vitamin E 1.62mg 15.03mg 89%
Polyunsaturated fat 0.13g 7.92g 52%
Vitamin B1 0.162mg 0.643mg 40%
Magnesium 22mg 163mg 34%
Iron 2.14mg 4.7mg 32%
Phosphorus 73mg 290mg 31%
Vitamin B6 0.171mg 0.563mg 30%
Calories 22kcal 628kcal 30%
Fiber 2.7g 9.7g 28%
Protein 3.17g 14.95g 24%
Saturated fat 0.05g 4.464g 20%
Zinc 0.77mg 2.45mg 15%
Vitamin C 20.2mg 6.3mg 15%
Vitamin A 131µg 1µg 14%
Potassium 196mg 680mg 14%
Vitamin B5 0.322mg 0.918mg 12%
Folate 83µg 113µg 8%
Choline 18.3mg 45.6mg 5%
Carbs 2.85g 16.7g 5%
Vitamin B3 1.221mg 1.8mg 4%
Selenium 1µg 2.4µg 3%
Vitamin B2 0.129mg 0.113mg 1%
Calcium 108mg 114mg 1%
Sodium 33mg 0mg 1%
Net carbs 0.15g 7g N/A
Sugar 0.38g 4.34g N/A
Starch 0.48g 0%
Tryptophan 0.043mg 0.193mg 0%
Threonine 0.106mg 0.497mg 0%
Isoleucine 0.104mg 0.545mg 0%
Leucine 0.17mg 1.063mg 0%
Lysine 0.198mg 0.42mg 0%
Methionine 0.048mg 0.221mg 0%
Phenylalanine 0.128mg 0.663mg 0%
Valine 0.153mg 0.701mg 0%
Histidine 0.066mg 0.432mg 0%
Fructose 0.17g 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
67%
Hazelnut
Minerals Daily Need Coverage Score
27%
Rapini
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.96g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 4.414g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.8)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.