Rapini vs. Olive — In-Depth Nutrition Comparison
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How are rapini and olive different?
- Rapini is higher in vitamin K, vitamin A, vitamin C, folate, manganese, vitamin B1, and vitamin B6; however, olive is richer in copper and iron.
- Daily need coverage for vitamin K for rapini is 186% higher.
- 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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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 MagnesiumMagnesium | +450% |
| Contains more CalciumCalcium | +22.7% |
| Contains more PotassiumPotassium | +2350% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +2333.3% |
| Contains less SodiumSodium | -95.5% |
| Contains more ManganeseManganese | +1875% |
| Contains more IronIron | +54.2% |
| Contains more CopperCopper | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +2144.4% |
| Contains more Vitamin AVitamin A | +555% |
| Contains more Vitamin B1Vitamin B1 | +5300% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +3200% |
| Contains more Vitamin B5Vitamin B5 | +2046.7% |
| Contains more Vitamin B6Vitamin B6 | +1800% |
| Contains more Vitamin KVitamin K | +15900% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +77.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 1.4µg | 186% |
| Sodium | 33mg | 735mg | 31% |
| Copper | 0.042mg | 0.251mg | 23% |
| Vitamin C | 20.2mg | 0.9mg | 21% |
| Folate | 83µg | 0µg | 21% |
| Monounsaturated fat | 0.026g | 7.888g | 20% |
| Manganese | 0.395mg | 0.02mg | 16% |
| Fats | 0.49g | 10.68g | 16% |
| Iron | 2.14mg | 3.3mg | 15% |
| Vitamin B1 | 0.162mg | 0.003mg | 13% |
| Vitamin B6 | 0.171mg | 0.009mg | 12% |
| Vitamin A | 131µg | 20µg | 12% |
| Vitamin B2 | 0.129mg | 0mg | 10% |
| Phosphorus | 73mg | 3mg | 10% |
| Vitamin B3 | 1.221mg | 0.037mg | 7% |
| Potassium | 196mg | 8mg | 6% |
| Saturated fat | 0.05g | 1.415g | 6% |
| Vitamin B5 | 0.322mg | 0.015mg | 6% |
| Polyunsaturated fat | 0.13g | 0.911g | 5% |
| Calories | 22kcal | 115kcal | 5% |
| Protein | 3.17g | 0.84g | 5% |
| Zinc | 0.77mg | 0.22mg | 5% |
| Magnesium | 22mg | 4mg | 4% |
| Fiber | 2.7g | 3.2g | 2% |
| Calcium | 108mg | 88mg | 2% |
| Choline | 18.3mg | 10.3mg | 1% |
| Carbs | 2.85g | 6.26g | 1% |
| Net carbs | 0.15g | 3.06g | N/A |
| Sugar | 0.38g | 0g | N/A |
| Vitamin E | 1.62mg | 1.65mg | 0% |
| Selenium | 1µg | 0.9µg | 0% |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.106mg | 0.026mg | 0% |
| Isoleucine | 0.104mg | 0.031mg | 0% |
| Leucine | 0.17mg | 0.05mg | 0% |
| Lysine | 0.198mg | 0.032mg | 0% |
| Methionine | 0.048mg | 0.012mg | 0% |
| Phenylalanine | 0.128mg | 0.029mg | 0% |
| Valine | 0.153mg | 0.038mg | 0% |
| Histidine | 0.066mg | 0.023mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +277.4% |
| Contains more WaterWater | +15.7% |
| Contains more FatsFats | +2079.6% |
| Contains more CarbsCarbs | +119.6% |
| Contains more OtherOther | +137.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.5% |
| Contains more Mono. FatMonounsaturated fat | +30238.5% |
| Contains more Poly. FatPolyunsaturated fat | +600.8% |
