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  6. Rapini vs. Orange juice

Rapini vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between rapini and orange juice

  • Rapini has more vitamin K, vitamin A, iron, manganese, folate, vitamin E, vitamin B6, fiber, and calcium; however, orange juice has more vitamin C.
  • Rapini's daily need coverage for vitamin K is 187% more.
  • Rapini has 41 times more vitamin E than orange juice. Rapini has 1.62mg of vitamin E, while orange juice has 0.04mg.
  • Orange juice has a higher glycemic index than rapini.

The food varieties used in the comparison are Broccoli raab, raw and Orange juice, raw.

Infographic

Rapini vs Orange juice 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +881.8%
Contains more IronIron +970%
Contains more ZincZinc +1440%
Contains more PhosphorusPhosphorus +329.4%
Contains more ManganeseManganese +2721.4%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -97%
~equal in Potassium ~200mg
~equal in Copper ~0.044mg

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +1210%
Contains more Vitamin EVitamin E +3950%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +205.3%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B6Vitamin B6 +327.5%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +176.7%
Contains more CholineCholine +195.2%
Contains more Vitamin CVitamin C +147.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Orange juice DV% diff.
Vitamin K 224µg 0.1µg 187%
Vitamin C 20.2mg 50mg 33%
Iron 2.14mg 0.2mg 24%
Manganese 0.395mg 0.014mg 17%
Vitamin A 131µg 10µg 13%
Folate 83µg 30µg 13%
Vitamin E 1.62mg 0.04mg 11%
Fiber 2.7g 0.2g 10%
Vitamin B6 0.171mg 0.04mg 10%
Calcium 108mg 11mg 10%
Phosphorus 73mg 17mg 8%
Vitamin B2 0.129mg 0.03mg 8%
Zinc 0.77mg 0.05mg 7%
Vitamin B1 0.162mg 0.09mg 6%
Vitamin B3 1.221mg 0.4mg 5%
Protein 3.17g 0.7g 5%
Magnesium 22mg 11mg 3%
Vitamin B5 0.322mg 0.19mg 3%
Carbs 2.85g 10.4g 3%
Choline 18.3mg 6.2mg 2%
Selenium 1µg 0.1µg 2%
Polyunsaturated fat 0.13g 0.04g 1%
Calories 22kcal 45kcal 1%
Sodium 33mg 1mg 1%
Fats 0.49g 0.2g 0%
Net carbs 0.15g 10.2g N/A
Potassium 196mg 200mg 0%
Sugar 0.38g 8.4g N/A
Copper 0.042mg 0.044mg 0%
Saturated fat 0.05g 0.024g 0%
Monounsaturated fat 0.026g 0.036g 0%
Tryptophan 0.043mg 0.002mg 0%
Threonine 0.106mg 0.008mg 0%
Isoleucine 0.104mg 0.008mg 0%
Leucine 0.17mg 0.013mg 0%
Lysine 0.198mg 0.009mg 0%
Methionine 0.048mg 0.003mg 0%
Phenylalanine 0.128mg 0.009mg 0%
Valine 0.153mg 0.011mg 0%
Histidine 0.066mg 0.003mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +352.9%
Contains more FatsFats +145%
Contains more OtherOther +135%
Contains more CarbsCarbs +264.9%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +225%
Contains less Sat. FatSaturated fat -52%
Contains more Mono. FatMonounsaturated fat +38.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.