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Rapini vs Parsnip - In-Depth Nutrition Comparison

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The main differences between Rapini and Parsnip

  • Rapini is richer in Vitamin K, Iron, Calcium, Vitamin B6, Vitamin B2, and Vitamin B1, yet Parsnip is richer in Vitamin A RAE, Fiber, Copper, and Manganese.
  • Daily need coverage for Vitamin K from Rapini is 168% higher.
  • Rapini contains 4 times more Iron than Parsnip. Rapini contains 2.14mg of Iron, while Parsnip contains 0.59mg.

Food types used in this article are Broccoli raab, raw and Parsnips, raw.

Infographic

Rapini vs Parsnip 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
4
:
Contains more Calcium +200%
Contains more Iron +262.7%
Contains more Zinc +30.5%
Contains more Magnesium +31.8%
Contains more Potassium +91.3%
Contains less Sodium -69.7%
Contains more Copper +185.7%
Equal in Phosphorus - 71
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains more Calcium +200%
Contains more Iron +262.7%
Contains more Zinc +30.5%
Contains more Magnesium +31.8%
Contains more Potassium +91.3%
Contains less Sodium -69.7%
Contains more Copper +185.7%
Equal in Phosphorus - 71

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +18.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +158%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B6 +90%
Contains more Folate +23.9%
Contains more Vitamin K +895.6%
Contains more Vitamin B5 +86.3%
Equal in Vitamin E - 1.49
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 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Contains more Vitamin A +∞%
Contains more Vitamin C +18.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +158%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B6 +90%
Contains more Folate +23.9%
Contains more Vitamin K +895.6%
Contains more Vitamin B5 +86.3%
Equal in Vitamin E - 1.49

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

All nutrients comparison - raw data values

Nutrient Rapini Parsnip Opinion
Net carbs 0.15g 13.09g Parsnip
Protein 3.17g 1.2g Rapini
Fats 0.49g 0.3g Rapini
Carbs 2.85g 17.99g Parsnip
Calories 22kcal 75kcal Parsnip
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 4.8g Rapini
Fiber 2.7g 4.9g Parsnip
Calcium 108mg 36mg Rapini
Iron 2.14mg 0.59mg Rapini
Magnesium 22mg 29mg Parsnip
Phosphorus 73mg 71mg Rapini
Potassium 196mg 375mg Parsnip
Sodium 33mg 10mg Parsnip
Zinc 0.77mg 0.59mg Rapini
Copper 0.042mg 0.12mg Parsnip
Vitamin A 2622IU 0IU Rapini
Vitamin E 1.62mg 1.49mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 17mg Rapini
Vitamin B1 0.162mg 0.09mg Rapini
Vitamin B2 0.129mg 0.05mg Rapini
Vitamin B3 1.221mg 0.7mg Rapini
Vitamin B5 0.322mg 0.6mg Parsnip
Vitamin B6 0.171mg 0.09mg Rapini
Folate 83µg 67µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 22.5µg Rapini
Tryptophan 0.043mg mg Rapini
Threonine 0.106mg mg Rapini
Isoleucine 0.104mg mg Rapini
Leucine 0.17mg mg Rapini
Lysine 0.198mg mg Rapini
Methionine 0.048mg mg Rapini
Phenylalanine 0.128mg mg Rapini
Valine 0.153mg mg Rapini
Histidine 0.066mg mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.05g
Monounsaturated Fat 0.026g 0.112g Parsnip
Polyunsaturated fat 0.13g 0.047g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Parsnip
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
25
Parsnip
Mineral Summary Score
27
Rapini
22
Parsnip

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%
Parsnip
Carbohydrates
3%
Rapini
18%
Parsnip
Fats
2%
Rapini
1%
Parsnip

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 65)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 23mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.05 g)
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.