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  6. Rapini vs. Chili pepper

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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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
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

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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.