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Rapini vs Olive - In-Depth Nutrition Comparison

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How are Rapini and Olive different?

  • Rapini is higher in Vitamin K, Vitamin C, Manganese, Vitamin B1, Vitamin B6, and Vitamin A, however Olive is richer in Copper, Folate, and Iron.
  • Daily need coverage for Vitamin K from Rapini is 186% higher.
  • Rapini contains 54 times more Vitamin B1 than Olive. While Rapini contains 0.162mg of Vitamin B1, Olive contains only 0.003mg.
  • Rapini has less Sodium.

Broccoli raab, raw and Olives, ripe, canned (small-extra large) are the varieties used in this article.

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Rapini vs Olive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
6
:
2
Olive
Contains more Calcium +22.7%
Contains more Potassium +2350%
Contains more Magnesium +450%
Contains more Zinc +250%
Contains more Phosphorus +2333.3%
Contains less Sodium -95.5%
Contains more Iron +54.2%
Contains more Copper +497.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Calcium +22.7%
Contains more Potassium +2350%
Contains more Magnesium +450%
Contains more Zinc +250%
Contains more Phosphorus +2333.3%
Contains less Sodium -95.5%
Contains more Iron +54.2%
Contains more Copper +497.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
9
:
1
Olive
Contains more Vitamin C +2144.4%
Contains more Vitamin A +550.6%
Contains more Vitamin B1 +5300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3200%
Contains more Vitamin B5 +2046.7%
Contains more Vitamin B6 +1800%
Contains more Vitamin K +15900%
Contains more Folate +∞%
Equal in Vitamin E - 1.65
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Contains more Vitamin C +2144.4%
Contains more Vitamin A +550.6%
Contains more Vitamin B1 +5300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3200%
Contains more Vitamin B5 +2046.7%
Contains more Vitamin B6 +1800%
Contains more Vitamin K +15900%
Contains more Folate +∞%
Equal in Vitamin E - 1.65

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
6
Olive
Mineral Summary Score
27
Rapini
43
Olive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
5%
Olive
Carbohydrates
3%
Rapini
6%
Olive
Fats
2%
Rapini
49%
Olive

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Olive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 702mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 1.365g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3.1)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.38g)
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.

All nutrients comparison - raw data values

Nutrient Rapini Olive Opinion
Calories 22 115 Olive
Protein 3.17 0.84 Rapini
Fats 0.49 10.68 Olive
Vitamin C 20.2 0.9 Rapini
Carbs 2.85 6.26 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 3.3 Olive
Calcium 108 88 Rapini
Potassium 196 8 Rapini
Magnesium 22 4 Rapini
Sugar 0.38 0 Olive
Fiber 2.7 3.2 Olive
Copper 0.042 0.251 Olive
Zinc 0.77 0.22 Rapini
Starch
Phosphorus 73 3 Rapini
Sodium 33 735 Rapini
Vitamin A 2622 403 Rapini
Vitamin E 1.62 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.162 0.003 Rapini
Vitamin B2 0.129 0 Rapini
Vitamin B3 1.221 0.037 Rapini
Vitamin B5 0.322 0.015 Rapini
Vitamin B6 0.171 0.009 Rapini
Vitamin B12 0 0
Vitamin K 224 1.4 Rapini
Folate 83 0 Rapini
Trans Fat 0 0
Saturated Fat 0.05 1.415 Rapini
Monounsaturated Fat 0.026 7.888 Olive
Polyunsaturated fat 0.13 0.911 Olive
Tryptophan 0.043 Rapini
Threonine 0.106 0.026 Rapini
Isoleucine 0.104 0.031 Rapini
Leucine 0.17 0.05 Rapini
Lysine 0.198 0.032 Rapini
Methionine 0.048 0.012 Rapini
Phenylalanine 0.128 0.029 Rapini
Valine 0.153 0.038 Rapini
Histidine 0.066 0.023 Rapini
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.