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Rapini vs. Chili pepper — In-Depth Nutrition Comparison

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A recap on differences between rapini and chili pepper

  • Rapini is higher in vitamin K, vitamin A, folate, iron, calcium, manganese, and vitamin B1, yet chili pepper is higher in vitamin C, vitamin B6, and copper.
  • Rapini covers your daily vitamin K needs 175% more than chili pepper.
  • Rapini contains 8 times more calcium than chili pepper. While rapini contains 108mg of calcium, chili pepper contains only 14mg.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Peppers, hot chili, red, raw.

Infographic

Rapini vs Chili pepper 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
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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more CalciumCalcium +671.4%
Contains more IronIron +107.8%
Contains more ZincZinc +196.2%
Contains more PhosphorusPhosphorus +69.8%
Contains more ManganeseManganese +111.2%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +64.3%
Contains more CopperCopper +207.1%
Contains less SodiumSodium -72.7%
~equal in Magnesium ~23mg

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
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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin AVitamin A +172.9%
Contains more Vitamin EVitamin E +134.8%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +60.2%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +260.9%
Contains more CholineCholine +67.9%
Contains more Vitamin CVitamin C +611.4%
Contains more Vitamin B6Vitamin B6 +195.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.244mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +69.5%
Contains more FatsFats +11.4%
Contains more CarbsCarbs +209.1%
~equal in Water ~88.02g
~equal in Other ~0.86g

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains less Sat. FatSaturated fat -16%
Contains more Poly. FatPolyunsaturated fat +83.8%
~equal in Monounsaturated fat ~0.024g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Chili pepper
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 Chili pepper DV% diff.
Vitamin K 224µg 14µg 175%
Vitamin C 20.2mg 143.7mg 137%
Vitamin B6 0.171mg 0.506mg 26%
Folate 83µg 23µg 15%
Iron 2.14mg 1.03mg 14%
Copper 0.042mg 0.129mg 10%
Manganese 0.395mg 0.187mg 9%
Vitamin A 131µg 48µg 9%
Calcium 108mg 14mg 9%
Vitamin B1 0.162mg 0.072mg 8%
Vitamin E 1.62mg 0.69mg 6%
Fiber 2.7g 1.5g 5%
Zinc 0.77mg 0.26mg 5%
Potassium 196mg 322mg 4%
Phosphorus 73mg 43mg 4%
Vitamin B2 0.129mg 0.086mg 3%
Protein 3.17g 1.87g 3%
Carbs 2.85g 8.81g 2%
Vitamin B5 0.322mg 0.201mg 2%
Choline 18.3mg 10.9mg 1%
Polyunsaturated fat 0.13g 0.239g 1%
Calories 22kcal 40kcal 1%
Selenium 1µg 0.5µg 1%
Sodium 33mg 9mg 1%
Fats 0.49g 0.44g 0%
Net carbs 0.15g 7.31g N/A
Magnesium 22mg 23mg 0%
Sugar 0.38g 5.3g N/A
Vitamin B3 1.221mg 1.244mg 0%
Saturated fat 0.05g 0.042g 0%
Monounsaturated fat 0.026g 0.024g 0%
Tryptophan 0.043mg 0.026mg 0%
Threonine 0.106mg 0.074mg 0%
Isoleucine 0.104mg 0.065mg 0%
Leucine 0.17mg 0.105mg 0%
Lysine 0.198mg 0.089mg 0%
Methionine 0.048mg 0.024mg 0%
Phenylalanine 0.128mg 0.062mg 0%
Valine 0.153mg 0.084mg 0%
Histidine 0.066mg 0.041mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chili pepper
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
58%
Chili pepper
Minerals Daily Need Coverage Score
27%
Rapini
18%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.92g)
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?
Chili pepper
Chili pepper contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Chili pepper
Chili pepper is lower in Saturated fat (difference - 0.008g)
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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.