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  6. Rapini vs. Orange

Rapini vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between Rapini and Orange?

  • Rapini is richer in Vitamin K, Iron, Manganese, Vitamin A RAE, Folate, Vitamin E , Vitamin B6, Phosphorus, and Vitamin B2, yet Orange is richer in Vitamin C.
  • Rapini's daily need coverage for Vitamin K is 187% higher.
  • Rapini has 21 times more Iron than Orange. Rapini has 2.14mg of Iron, while Orange has 0.1mg.

We used Broccoli raab, raw and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Rapini vs Orange 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
Orange
Orange
Contains more Calcium +170%
Contains more Iron +2040%
Contains more Magnesium +120%
Contains more Phosphorus +421.4%
Contains more Zinc +1000%
Contains more Manganese +1480%
Contains more Selenium +100%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Copper - 0.045
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +170%
Contains more Iron +2040%
Contains more Magnesium +120%
Contains more Phosphorus +421.4%
Contains more Zinc +1000%
Contains more Manganese +1480%
Contains more Selenium +100%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Copper - 0.045

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
Orange
Orange
Contains more Vitamin A +1065.3%
Contains more Vitamin E +800%
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +333%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +185%
Contains more Folate +176.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +163.4%
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +1065.3%
Contains more Vitamin E +800%
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +333%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +185%
Contains more Folate +176.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +163.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
4
:
1
Orange
Orange
Contains more Protein +237.2%
Contains more Fats +308.3%
Contains more Other +113.6%
Contains more Carbs +312.3%
Equal in Water - 86.75
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +237.2%
Contains more Fats +308.3%
Contains more Other +113.6%
Contains more Carbs +312.3%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +420%
Contains less Saturated Fat -70%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +420%
Contains less Saturated Fat -70%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Orange Opinion
Net carbs 0.15g 9.35g Orange
Protein 3.17g 0.94g Rapini
Fats 0.49g 0.12g Rapini
Carbs 2.85g 11.75g Orange
Calories 22kcal 47kcal Orange
Fructose 0.17g Rapini
Sugar 0.38g 9.35g Rapini
Fiber 2.7g 2.4g Rapini
Calcium 108mg 40mg Rapini
Iron 2.14mg 0.1mg Rapini
Magnesium 22mg 10mg Rapini
Phosphorus 73mg 14mg Rapini
Potassium 196mg 181mg Rapini
Sodium 33mg 0mg Orange
Zinc 0.77mg 0.07mg Rapini
Copper 0.042mg 0.045mg Orange
Manganese 0.395mg 0.025mg Rapini
Selenium 1µg 0.5µg Rapini
Vitamin A 2622IU 225IU Rapini
Vitamin A RAE 131µg 11µg Rapini
Vitamin E 1.62mg 0.18mg Rapini
Vitamin C 20.2mg 53.2mg Orange
Vitamin B1 0.162mg 0.087mg Rapini
Vitamin B2 0.129mg 0.04mg Rapini
Vitamin B3 1.221mg 0.282mg Rapini
Vitamin B5 0.322mg 0.25mg Rapini
Vitamin B6 0.171mg 0.06mg Rapini
Folate 83µg 30µg Rapini
Vitamin K 224µg 0µg Rapini
Tryptophan 0.043mg 0.009mg Rapini
Threonine 0.106mg 0.015mg Rapini
Isoleucine 0.104mg 0.025mg Rapini
Leucine 0.17mg 0.023mg Rapini
Lysine 0.198mg 0.047mg Rapini
Methionine 0.048mg 0.02mg Rapini
Phenylalanine 0.128mg 0.031mg Rapini
Valine 0.153mg 0.04mg Rapini
Histidine 0.066mg 0.018mg Rapini
Saturated Fat 0.05g 0.015g Orange
Monounsaturated Fat 0.026g 0.023g Rapini
Polyunsaturated fat 0.13g 0.025g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Orange
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
24%
Orange
Minerals Daily Need Coverage Score
27%
Rapini
7%
Orange

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 8.97g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 13)
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 contains less Sodium?
Orange
Orange contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.035g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.