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Rapini vs Onion - In-Depth Nutrition Comparison

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How are Rapini and Onion different?

  • Rapini is higher than Onion in Vitamin K, Iron, Folate, Vitamin A RAE, Vitamin C, Manganese, Vitamin E , Vitamin B1, Calcium, and Vitamin B2.
  • Rapini covers your daily need of Vitamin K 186% more than Onion.
  • Rapini contains 10000000 times more Vitamin A RAE than Onion. Rapini contains 131µg of Vitamin A RAE, while Onion contains 0µg.

Broccoli raab, raw and Onions, raw types were used in this article.

Infographic

Rapini vs Onion 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
7
:
1
Onion
Contains more Calcium +369.6%
Contains more Iron +919%
Contains more Magnesium +120%
Contains more Phosphorus +151.7%
Contains more Potassium +34.2%
Contains more Zinc +352.9%
Contains less Sodium -87.9%
Equal in Copper - 0.039
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +369.6%
Contains more Iron +919%
Contains more Magnesium +120%
Contains more Phosphorus +151.7%
Contains more Potassium +34.2%
Contains more Zinc +352.9%
Contains less Sodium -87.9%
Equal in Copper - 0.039

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
10
:
0
Onion
Contains more Vitamin A +131000%
Contains more Vitamin E +8000%
Contains more Vitamin C +173%
Contains more Vitamin B1 +252.2%
Contains more Vitamin B2 +377.8%
Contains more Vitamin B3 +952.6%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +42.5%
Contains more Folate +336.8%
Contains more Vitamin K +55900%
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 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +131000%
Contains more Vitamin E +8000%
Contains more Vitamin C +173%
Contains more Vitamin B1 +252.2%
Contains more Vitamin B2 +377.8%
Contains more Vitamin B3 +952.6%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +42.5%
Contains more Folate +336.8%
Contains more Vitamin K +55900%

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 Onion
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Onion Opinion
Net carbs 0.15g 7.64g Onion
Protein 3.17g 1.1g Rapini
Fats 0.49g 0.1g Rapini
Carbs 2.85g 9.34g Onion
Calories 22kcal 40kcal Onion
Starch g 0g Onion
Fructose 0.17g 1.29g Onion
Sugar 0.38g 4.24g Rapini
Fiber 2.7g 1.7g Rapini
Calcium 108mg 23mg Rapini
Iron 2.14mg 0.21mg Rapini
Magnesium 22mg 10mg Rapini
Phosphorus 73mg 29mg Rapini
Potassium 196mg 146mg Rapini
Sodium 33mg 4mg Onion
Zinc 0.77mg 0.17mg Rapini
Copper 0.042mg 0.039mg Rapini
Vitamin A 2622IU 2IU Rapini
Vitamin E 1.62mg 0.02mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 7.4mg Rapini
Vitamin B1 0.162mg 0.046mg Rapini
Vitamin B2 0.129mg 0.027mg Rapini
Vitamin B3 1.221mg 0.116mg Rapini
Vitamin B5 0.322mg 0.123mg Rapini
Vitamin B6 0.171mg 0.12mg Rapini
Folate 83µg 19µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 0.4µg Rapini
Tryptophan 0.043mg 0.014mg Rapini
Threonine 0.106mg 0.021mg Rapini
Isoleucine 0.104mg 0.014mg Rapini
Leucine 0.17mg 0.025mg Rapini
Lysine 0.198mg 0.039mg Rapini
Methionine 0.048mg 0.002mg Rapini
Phenylalanine 0.128mg 0.025mg Rapini
Valine 0.153mg 0.021mg Rapini
Histidine 0.066mg 0.014mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.042g Onion
Monounsaturated Fat 0.026g 0.013g Rapini
Polyunsaturated fat 0.13g 0.017g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Onion
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
8
Onion
Mineral Summary Score
27
Rapini
8
Onion

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
7%
Onion
Carbohydrates
3%
Rapini
9%
Onion
Fats
2%
Rapini
0%
Onion

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.86g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.