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Rapini vs. Oats — In-Depth Nutrition Comparison

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The main differences between rapini and oats

  • Rapini is richer in vitamin A and vitamin C, yet oats are richer in manganese, copper, phosphorus, vitamin B1, magnesium, iron, fiber, and zinc.
  • Daily need coverage for manganese for oats is 197% higher.
  • Rapini has a lower glycemic index than oats.

Food types used in this article are Broccoli raab, raw and Oats.

Infographic

Rapini vs Oats 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
2
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%
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +100%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +704.5%
Contains more PotassiumPotassium +118.9%
Contains more IronIron +120.6%
Contains more CopperCopper +1390.5%
Contains more ZincZinc +415.6%
Contains more PhosphorusPhosphorus +616.4%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +1144.6%

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%
Oats
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +371%
Contains more Vitamin B5Vitamin B5 +318.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.139mg
~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
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +1025.9%
Contains more ProteinProtein +432.8%
Contains more FatsFats +1308.2%
Contains more CarbsCarbs +2225.3%
Contains more OtherOther +83%

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
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +8276.9%
Contains more Poly. FatPolyunsaturated fat +1850%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Oats DV% diff.
Manganese 0.395mg 4.916mg 197%
Vitamin K 224µg 187%
Copper 0.042mg 0.626mg 65%
Phosphorus 73mg 523mg 64%
Vitamin B1 0.162mg 0.763mg 50%
Magnesium 22mg 177mg 37%
Iron 2.14mg 4.72mg 32%
Fiber 2.7g 10.6g 32%
Zinc 0.77mg 3.97mg 29%
Protein 3.17g 16.89g 27%
Vitamin C 20.2mg 0mg 22%
Vitamin B5 0.322mg 1.349mg 21%
Carbs 2.85g 66.27g 21%
Calories 22kcal 389kcal 18%
Polyunsaturated fat 0.13g 2.535g 16%
Vitamin A 131µg 0µg 15%
Vitamin E 1.62mg 11%
Fats 0.49g 6.9g 10%
Potassium 196mg 429mg 7%
Folate 83µg 56µg 7%
Calcium 108mg 54mg 5%
Saturated fat 0.05g 1.217g 5%
Monounsaturated fat 0.026g 2.178g 5%
Vitamin B6 0.171mg 0.119mg 4%
Choline 18.3mg 3%
Selenium 1µg 2%
Vitamin B3 1.221mg 0.961mg 2%
Vitamin B2 0.129mg 0.139mg 1%
Sodium 33mg 2mg 1%
Net carbs 0.15g 55.67g N/A
Sugar 0.38g N/A
Tryptophan 0.043mg 0.234mg 0%
Threonine 0.106mg 0.575mg 0%
Isoleucine 0.104mg 0.694mg 0%
Leucine 0.17mg 1.284mg 0%
Lysine 0.198mg 0.701mg 0%
Methionine 0.048mg 0.312mg 0%
Phenylalanine 0.128mg 0.895mg 0%
Valine 0.153mg 0.937mg 0%
Histidine 0.066mg 0.405mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Oats
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
30%
Oats
Minerals Daily Need Coverage Score
27%
Rapini
154%
Oats

Comparison summary

Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 1.167g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 27)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Oats
Oats 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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.