Rapini vs. Oatmeal — In-Depth Nutrition Comparison
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How are rapini and oatmeal different?
- Rapini is higher in vitamin K, vitamin A, vitamin C, vitamin E, and folate; however, oatmeal is richer in iron, vitamin B3, vitamin B6, vitamin B1, and selenium.
- Daily need coverage for vitamin K for rapini is 186% higher.
- Rapini has a lower glycemic index (32) than oatmeal (79).
Broccoli raab, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +35% |
| Contains more PotassiumPotassium | +221.3% |
| Contains more ZincZinc | +24.2% |
| Contains less SodiumSodium | -32.7% |
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more IronIron | +178.5% |
| Contains more CopperCopper | +57.1% |
| Contains more ManganeseManganese | +41.3% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2214.3% |
| Contains more Vitamin KVitamin K | +55900% |
| Contains more FolateFolate | +88.6% |
| Contains more CholineCholine | +289.4% |
| Contains more Vitamin B1Vitamin B1 | +60.5% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +147.7% |
| Contains more Vitamin B6Vitamin B6 | +69.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.8% |
| Contains more OtherOther | +64.9% |
| Contains more FatsFats | +177.6% |
| Contains more CarbsCarbs | +309.5% |
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.9% |
| Contains more Mono. FatMonounsaturated fat | +1403.8% |
| Contains more Poly. FatPolyunsaturated fat | +227.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +163.6% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 224µg | 0.4µg | 186% |
| Iron | 2.14mg | 5.96mg | 48% |
| Vitamin C | 20.2mg | 0mg | 22% |
| Vitamin B3 | 1.221mg | 3.025mg | 11% |
| Vitamin E | 1.62mg | 0.07mg | 10% |
| Folate | 83µg | 44µg | 10% |
| Vitamin B6 | 0.171mg | 0.29mg | 9% |
| Vitamin B1 | 0.162mg | 0.26mg | 8% |
| Vitamin B2 | 0.129mg | 0.215mg | 7% |
| Selenium | 1µg | 5µg | 7% |
| Manganese | 0.395mg | 0.558mg | 7% |
| Potassium | 196mg | 61mg | 4% |
| Fiber | 2.7g | 1.7g | 4% |
| Starch | 10.37g | 4% | |
| Calcium | 108mg | 80mg | 3% |
| Copper | 0.042mg | 0.066mg | 3% |
| Carbs | 2.85g | 11.67g | 3% |
| Choline | 18.3mg | 4.7mg | 2% |
| Protein | 3.17g | 2.37g | 2% |
| Polyunsaturated fat | 0.13g | 0.426g | 2% |
| Calories | 22kcal | 68kcal | 2% |
| Fats | 0.49g | 1.36g | 1% |
| Saturated fat | 0.05g | 0.226g | 1% |
| Phosphorus | 73mg | 77mg | 1% |
| Sodium | 33mg | 49mg | 1% |
| Zinc | 0.77mg | 0.62mg | 1% |
| Magnesium | 22mg | 26mg | 1% |
| Monounsaturated fat | 0.026g | 0.391g | 1% |
| Net carbs | 0.15g | 9.97g | N/A |
| Sugar | 0.38g | 0.46g | N/A |
| Vitamin A | 131µg | 130µg | 0% |
| Vitamin B5 | 0.322mg | 0.317mg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.043mg | 0.04mg | 0% |
| Threonine | 0.106mg | 0.083mg | 0% |
| Isoleucine | 0.104mg | 0.105mg | 0% |
| Leucine | 0.17mg | 0.2mg | 0% |
| Lysine | 0.198mg | 0.135mg | 0% |
| Methionine | 0.048mg | 0.04mg | 0% |
| Phenylalanine | 0.128mg | 0.13mg | 0% |
| Valine | 0.153mg | 0.151mg | 0% |
| Histidine | 0.066mg | 0.057mg | 0% |
| Fructose | 0.17g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
27%
45%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.176g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 47)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.4)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.