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Rapini vs Onion - In-Depth Nutrition Comparison

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How are Rapini and Onion different?

  • Rapini is richer in Vitamin K, Iron, Folate, Vitamin C, Manganese, Vitamin E , Vitamin B1, Calcium, and Vitamin B2, while Onion is higher in Vitamin A.
  • Rapini covers your daily need of Vitamin K 186% more than Onion.
  • Rapini contains 81 times more Vitamin E than Onion. Rapini contains 1.62mg of Vitamin E , while Onion contains 0.02mg.

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

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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 Iron +919%
Contains more Calcium +369.6%
Contains more Potassium +34.2%
Contains more Magnesium +120%
Contains more Zinc +352.9%
Contains more Phosphorus +151.7%
Contains less Sodium -87.9%
Equal in Copper - 0.039
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +919%
Contains more Calcium +369.6%
Contains more Potassium +34.2%
Contains more Magnesium +120%
Contains more Zinc +352.9%
Contains more Phosphorus +151.7%
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 C +173%
Contains more Vitamin A +131000%
Contains more Vitamin E +8000%
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 Vitamin K +55900%
Contains more Folate +336.8%
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 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin C +173%
Contains more Vitamin A +131000%
Contains more Vitamin E +8000%
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 Vitamin K +55900%
Contains more Folate +336.8%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Onion
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 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)

All nutrients comparison - raw data values

Nutrient Rapini Onion Opinion
Calories 22 40 Onion
Protein 3.17 1.1 Rapini
Fats 0.49 0.1 Rapini
Vitamin C 20.2 7.4 Rapini
Net carbs 0.15000000596046448 7.639999866485596 Onion
Carbs 2.85 9.34 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.21 Rapini
Calcium 108 23 Rapini
Potassium 196 146 Rapini
Magnesium 22 10 Rapini
Sugar 0.38 4.24 Rapini
Fiber 2.7 1.7 Rapini
Copper 0.042 0.039 Rapini
Zinc 0.77 0.17 Rapini
Starch 0 Onion
Phosphorus 73 29 Rapini
Sodium 33 4 Onion
Vitamin A 2622 2 Rapini
Vitamin E 1.62 0.02 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.046 Rapini
Vitamin B2 0.129 0.027 Rapini
Vitamin B3 1.221 0.116 Rapini
Vitamin B5 0.322 0.123 Rapini
Vitamin B6 0.171 0.12 Rapini
Vitamin B12 0 0
Vitamin K 224 0.4 Rapini
Folate 83 19 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.042 Onion
Monounsaturated Fat 0.026 0.013 Rapini
Polyunsaturated fat 0.13 0.017 Rapini
Tryptophan 0.043 0.014 Rapini
Threonine 0.106 0.021 Rapini
Isoleucine 0.104 0.014 Rapini
Leucine 0.17 0.025 Rapini
Lysine 0.198 0.039 Rapini
Methionine 0.048 0.002 Rapini
Phenylalanine 0.128 0.025 Rapini
Valine 0.153 0.021 Rapini
Histidine 0.066 0.014 Rapini
Fructose 0.17 1.29 Onion

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.