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Rapini vs Jalapeño - In-Depth Nutrition Comparison

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A recap on differences between Rapini and Jalapeño

  • Rapini is higher in Vitamin K, Iron, Folate, Manganese, Vitamin B1, Calcium, and Vitamin A RAE, yet Jalapeño is higher in Vitamin C, Vitamin B6, and Vitamin E .
  • Rapini covers your daily Vitamin K needs 171% more than Jalapeño.
  • Rapini contains 9 times more Calcium than Jalapeño. While Rapini contains 108mg of Calcium, Jalapeño contains only 12mg.

Food varieties used in this article are Broccoli raab, raw and Peppers, jalapeno, raw.

Infographic

Rapini vs Jalapeño 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +800%
Contains more Iron +756%
Contains more Magnesium +46.7%
Contains more Phosphorus +180.8%
Contains more Zinc +450%
Contains more Potassium +26.5%
Contains less Sodium -90.9%
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
Contains more Calcium +800%
Contains more Iron +756%
Contains more Magnesium +46.7%
Contains more Phosphorus +180.8%
Contains more Zinc +450%
Contains more Potassium +26.5%
Contains less Sodium -90.9%
Equal in Copper - 0.046

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
6
:
Contains more Vitamin A +143.2%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +84.3%
Contains more Folate +207.4%
Contains more Vitamin K +1110.8%
Contains more Vitamin E +121%
Contains more Vitamin C +487.1%
Contains more Vitamin B6 +145%
Equal in Vitamin B3 - 1.28
Equal in Vitamin B5 - 0.315
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 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin A +143.2%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +84.3%
Contains more Folate +207.4%
Contains more Vitamin K +1110.8%
Contains more Vitamin E +121%
Contains more Vitamin C +487.1%
Contains more Vitamin B6 +145%
Equal in Vitamin B3 - 1.28
Equal in Vitamin B5 - 0.315

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

All nutrients comparison - raw data values

Nutrient Rapini Jalapeño Opinion
Net carbs 0.15g 3.7g Jalapeño
Protein 3.17g 0.91g Rapini
Fats 0.49g 0.37g Rapini
Carbs 2.85g 6.5g Jalapeño
Calories 22kcal 29kcal Jalapeño
Starch g g
Fructose 0.17g 2.63g Jalapeño
Sugar 0.38g 4.12g Rapini
Fiber 2.7g 2.8g Jalapeño
Calcium 108mg 12mg Rapini
Iron 2.14mg 0.25mg Rapini
Magnesium 22mg 15mg Rapini
Phosphorus 73mg 26mg Rapini
Potassium 196mg 248mg Jalapeño
Sodium 33mg 3mg Jalapeño
Zinc 0.77mg 0.14mg Rapini
Copper 0.042mg 0.046mg Jalapeño
Vitamin A 2622IU 1078IU Rapini
Vitamin E 1.62mg 3.58mg Jalapeño
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 118.6mg Jalapeño
Vitamin B1 0.162mg 0.04mg Rapini
Vitamin B2 0.129mg 0.07mg Rapini
Vitamin B3 1.221mg 1.28mg Jalapeño
Vitamin B5 0.322mg 0.315mg Rapini
Vitamin B6 0.171mg 0.419mg Jalapeño
Folate 83µg 27µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 18.5µg 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 0.092g Rapini
Monounsaturated Fat 0.026g 0.029g Jalapeño
Polyunsaturated fat 0.13g 0.112g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Jalapeño
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
64
Jalapeño
Mineral Summary Score
27
Rapini
10
Jalapeño

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
5%
Jalapeño
Carbohydrates
3%
Rapini
7%
Jalapeño
Fats
2%
Rapini
2%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.74g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.4)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 30mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.