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Rapini vs. Pecan — In-Depth Nutrition Comparison

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How are rapini and pecan different?

  • Rapini is richer in vitamin K and vitamin A, while pecan is higher in manganese, copper, vitamin B1, zinc, phosphorus, fiber, and magnesium.
  • Rapini covers your daily need for vitamin K, 184% more than pecan.
  • Rapini contains 47 times more vitamin A than pecan. Rapini contains 2622IU of vitamin A, while pecan contains 56IU.
  • Rapini is lower in saturated fat.
  • Rapini has a higher glycemic index (32) than pecan (10).

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

Infographic

Rapini vs Pecan 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
1
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%
Pecan
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more CalciumCalcium +54.3%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +109.2%
Contains more IronIron +18.2%
Contains more CopperCopper +2757.1%
Contains more ZincZinc +488.3%
Contains more PhosphorusPhosphorus +279.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1039.2%
Contains more SeleniumSelenium +280%

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
5
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%
Pecan
4
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +1736.4%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin EVitamin E +15.7%
Contains more Vitamin KVitamin K +6300%
Contains more FolateFolate +277.3%
Contains more Vitamin B1Vitamin B1 +307.4%
Contains more Vitamin B5Vitamin B5 +168%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more CholineCholine +121.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B3 ~1.167mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more WaterWater +2529.3%
Contains more ProteinProtein +189.3%
Contains more FatsFats +14587.8%
Contains more CarbsCarbs +386.3%
Contains more OtherOther +57.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +156826.9%
Contains more Poly. FatPolyunsaturated fat +16526.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
2
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pecan
2
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +150%
Contains more FructoseFructose +325%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3445.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Pecan DV% diff.
Vitamin K 224µg 3.5µg 184%
Manganese 0.395mg 4.5mg 178%
Polyunsaturated fat 0.13g 21.614g 143%
Copper 0.042mg 1.2mg 129%
Fats 0.49g 71.97g 110%
Monounsaturated fat 0.026g 40.801g 102%
Vitamin B1 0.162mg 0.66mg 42%
Zinc 0.77mg 4.53mg 34%
Calories 22kcal 691kcal 33%
Phosphorus 73mg 277mg 29%
Fiber 2.7g 9.6g 28%
Saturated fat 0.05g 6.18g 28%
Magnesium 22mg 121mg 24%
Vitamin C 20.2mg 1.1mg 21%
Folate 83µg 22µg 15%
Vitamin A 131µg 3µg 14%
Protein 3.17g 9.17g 12%
Vitamin B5 0.322mg 0.863mg 11%
Potassium 196mg 410mg 6%
Iron 2.14mg 2.53mg 5%
Selenium 1µg 3.8µg 5%
Calcium 108mg 70mg 4%
Choline 18.3mg 40.5mg 4%
Carbs 2.85g 13.86g 4%
Vitamin B6 0.171mg 0.21mg 3%
Vitamin E 1.62mg 1.4mg 1%
Sodium 33mg 0mg 1%
Net carbs 0.15g 4.26g N/A
Sugar 0.38g 3.97g N/A
Starch 0.46g 0%
Vitamin B2 0.129mg 0.13mg 0%
Vitamin B3 1.221mg 1.167mg 0%
Tryptophan 0.043mg 0.093mg 0%
Threonine 0.106mg 0.306mg 0%
Isoleucine 0.104mg 0.336mg 0%
Leucine 0.17mg 0.598mg 0%
Lysine 0.198mg 0.287mg 0%
Methionine 0.048mg 0.183mg 0%
Phenylalanine 0.128mg 0.426mg 0%
Valine 0.153mg 0.411mg 0%
Histidine 0.066mg 0.262mg 0%
Fructose 0.17g 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Rapini
31%
Pecan
Minerals Daily Need Coverage Score
27%
Rapini
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 6.13g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.6)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.