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.
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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
