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  6. Rapini vs. Olive

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, Folate, Manganese, Vitamin B1, Vitamin B6, and Vitamin A RAE, however, Olive is richer in Copper, and Iron.
  • Daily need coverage for Vitamin K from 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.

Infographic

Rapini vs Olive infographic
Infographic link

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
Rapini
8
:
2
Olive
Olive
Contains more Calcium +22.7%
Contains more Magnesium +450%
Contains more Phosphorus +2333.3%
Contains more Potassium +2350%
Contains less Sodium -95.5%
Contains more Zinc +250%
Contains more Manganese +1875%
Contains more Selenium +11.1%
Contains more Iron +54.2%
Contains more Copper +497.6%
Equal in Selenium - 0.9
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +22.7%
Contains more Magnesium +450%
Contains more Phosphorus +2333.3%
Contains more Potassium +2350%
Contains less Sodium -95.5%
Contains more Zinc +250%
Contains more Manganese +1875%
Contains more Selenium +11.1%
Contains more Iron +54.2%
Contains more Copper +497.6%
Equal in Selenium - 0.9

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
Rapini
9
:
1
Olive
Olive
Contains more Vitamin A +550.6%
Contains more Vitamin C +2144.4%
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 Folate +∞%
Contains more Vitamin K +15900%
Equal in Vitamin E - 1.65
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +550.6%
Contains more Vitamin C +2144.4%
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 Folate +∞%
Contains more Vitamin K +15900%
Equal in Vitamin E - 1.65

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Olive
Olive
Contains more Protein +277.4%
Contains more Water +15.7%
Contains more Fats +2079.6%
Contains more Carbs +119.6%
Contains more Other +137.2%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +277.4%
Contains more Water +15.7%
Contains more Fats +2079.6%
Contains more Carbs +119.6%
Contains more Other +137.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Olive
Olive
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +30238.5%
Contains more Polyunsaturated fat +600.8%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +30238.5%
Contains more Polyunsaturated fat +600.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Olive Opinion
Net carbs 0.15g 3.06g Olive
Protein 3.17g 0.84g Rapini
Fats 0.49g 10.68g Olive
Carbs 2.85g 6.26g Olive
Calories 22kcal 115kcal Olive
Fructose 0.17g Rapini
Sugar 0.38g 0g Olive
Fiber 2.7g 3.2g Olive
Calcium 108mg 88mg Rapini
Iron 2.14mg 3.3mg Olive
Magnesium 22mg 4mg Rapini
Phosphorus 73mg 3mg Rapini
Potassium 196mg 8mg Rapini
Sodium 33mg 735mg Rapini
Zinc 0.77mg 0.22mg Rapini
Copper 0.042mg 0.251mg Olive
Manganese 0.395mg 0.02mg Rapini
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 403IU Rapini
Vitamin A RAE 131µg 20µg Rapini
Vitamin E 1.62mg 1.65mg Olive
Vitamin C 20.2mg 0.9mg Rapini
Vitamin B1 0.162mg 0.003mg Rapini
Vitamin B2 0.129mg 0mg Rapini
Vitamin B3 1.221mg 0.037mg Rapini
Vitamin B5 0.322mg 0.015mg Rapini
Vitamin B6 0.171mg 0.009mg Rapini
Folate 83µg 0µg Rapini
Vitamin K 224µg 1.4µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg 0.026mg Rapini
Isoleucine 0.104mg 0.031mg Rapini
Leucine 0.17mg 0.05mg Rapini
Lysine 0.198mg 0.032mg Rapini
Methionine 0.048mg 0.012mg Rapini
Phenylalanine 0.128mg 0.029mg Rapini
Valine 0.153mg 0.038mg Rapini
Histidine 0.066mg 0.023mg Rapini
Saturated Fat 0.05g 1.415g Rapini
Monounsaturated Fat 0.026g 7.888g Olive
Polyunsaturated fat 0.13g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
6%
Olive
Minerals Daily Need Coverage Score
27%
Rapini
35%
Olive

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 minerals?
Rapini
Rapini is relatively richer in minerals
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)

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. 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.