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Rapini vs. Peppers — In-Depth Nutrition Comparison

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What are the main differences between Rapini and Peppers?

  • Rapini is richer in Vitamin K, Folate, Iron, Calcium, Vitamin A RAE, Manganese, and Vitamin E , yet Peppers are richer in Vitamin C, Copper, and Vitamin B6.
  • Peppers' daily need coverage for Vitamin C is 247% higher.
  • Rapini has 16 times more Vitamin K than Peppers. Rapini has 224µg of Vitamin K, while Peppers have 14.3µg.

We used Broccoli raab, raw and Peppers, hot chili, green, raw types in this comparison.

Infographic

Rapini vs Peppers 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
6
:
Contains more Calcium +500%
Contains more Iron +78.3%
Contains more Phosphorus +58.7%
Contains more Zinc +156.7%
Contains more Manganese +66.7%
Contains more Selenium +100%
Contains more Magnesium +13.6%
Contains more Potassium +73.5%
Contains less Sodium -78.8%
Contains more Copper +314.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +500%
Contains more Iron +78.3%
Contains more Phosphorus +58.7%
Contains more Zinc +156.7%
Contains more Manganese +66.7%
Contains more Selenium +100%
Contains more Magnesium +13.6%
Contains more Potassium +73.5%
Contains less Sodium -78.8%
Contains more Copper +314.3%

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
8
:
Contains more Vitamin A +122.4%
Contains more Vitamin E +134.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +427.9%
Contains more Folate +260.9%
Contains more Vitamin K +1466.4%
Contains more Vitamin C +1100.5%
Contains more Vitamin B6 +62.6%
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 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +122.4%
Contains more Vitamin E +134.8%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +427.9%
Contains more Folate +260.9%
Contains more Vitamin K +1466.4%
Contains more Vitamin C +1100.5%
Contains more Vitamin B6 +62.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
4
:
Contains more Protein +58.5%
Contains more Fats +145%
Contains more Other +56.7%
Contains more Carbs +231.9%
Equal in Water - 87.74
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Protein +58.5%
Contains more Fats +145%
Contains more Other +56.7%
Contains more Carbs +231.9%
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
:
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +19.3%
Contains less Saturated Fat -58%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +19.3%
Contains less Saturated Fat -58%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Peppers Opinion
Net carbs 0.15g 7.96g Peppers
Protein 3.17g 2g Rapini
Fats 0.49g 0.2g Rapini
Carbs 2.85g 9.46g Peppers
Calories 22kcal 40kcal Peppers
Fructose 0.17g Rapini
Sugar 0.38g 5.1g Rapini
Fiber 2.7g 1.5g Rapini
Calcium 108mg 18mg Rapini
Iron 2.14mg 1.2mg Rapini
Magnesium 22mg 25mg Peppers
Phosphorus 73mg 46mg Rapini
Potassium 196mg 340mg Peppers
Sodium 33mg 7mg Peppers
Zinc 0.77mg 0.3mg Rapini
Copper 0.042mg 0.174mg Peppers
Manganese 0.395mg 0.237mg Rapini
Selenium 1µg 0.5µg Rapini
Vitamin A 2622IU 1179IU Rapini
Vitamin A RAE 131µg 59µg Rapini
Vitamin E 1.62mg 0.69mg Rapini
Vitamin C 20.2mg 242.5mg Peppers
Vitamin B1 0.162mg 0.09mg Rapini
Vitamin B2 0.129mg 0.09mg Rapini
Vitamin B3 1.221mg 0.95mg Rapini
Vitamin B5 0.322mg 0.061mg Rapini
Vitamin B6 0.171mg 0.278mg Peppers
Folate 83µg 23µg Rapini
Vitamin K 224µg 14.3µg Rapini
Tryptophan 0.043mg 0.026mg Rapini
Threonine 0.106mg 0.074mg Rapini
Isoleucine 0.104mg 0.065mg Rapini
Leucine 0.17mg 0.105mg Rapini
Lysine 0.198mg 0.089mg Rapini
Methionine 0.048mg 0.024mg Rapini
Phenylalanine 0.128mg 0.062mg Rapini
Valine 0.153mg 0.084mg Rapini
Histidine 0.066mg 0.041mg Rapini
Saturated Fat 0.05g 0.021g Peppers
Monounsaturated Fat 0.026g 0.011g Rapini
Polyunsaturated fat 0.13g 0.109g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Peppers
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
90%
Peppers
Minerals Daily Need Coverage Score
27%
Rapini
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.72g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.6)
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?
Peppers
Peppers contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.