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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 RAE, 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.

Infographic

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 Magnesium +450%
Contains more Phosphorus +2333.3%
Contains more Potassium +2350%
Contains less Sodium -95.5%
Contains more Zinc +250%
Contains more Iron +54.2%
Contains more Copper +497.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
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 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 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
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%
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

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

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
Starch g g
Fructose 0.17g g 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
Vitamin A 2622IU 403IU Rapini
Vitamin E 1.62mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 224µg 1.4µg Rapini
Tryptophan 0.043mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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.

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.