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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, 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
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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 Iron +756%
Contains more Calcium +800%
Contains more Magnesium +46.7%
Contains more Zinc +450%
Contains more Phosphorus +180.8%
Contains more Potassium +26.5%
Contains less Sodium -90.9%
Equal in Copper - 0.046
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 22% 11% 16% 4% 12% 1%
Contains more Iron +756%
Contains more Calcium +800%
Contains more Magnesium +46.7%
Contains more Zinc +450%
Contains more Phosphorus +180.8%
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 Vitamin K +1110.8%
Contains more Folate +207.4%
Contains more Vitamin C +487.1%
Contains more Vitamin E +121%
Contains more Vitamin B6 +145%
Equal in Vitamin B3 - 1.28
Equal in Vitamin B5 - 0.315
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 396% 65% 72% 0% 10% 17% 24% 19% 97% 0% 47% 21%
Contains more Vitamin A +143.2%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +84.3%
Contains more Vitamin K +1110.8%
Contains more Folate +207.4%
Contains more Vitamin C +487.1%
Contains more Vitamin E +121%
Contains more Vitamin B6 +145%
Equal in Vitamin B3 - 1.28
Equal in Vitamin B5 - 0.315

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Rapini Jalapeño Opinion
Calories 22 29 Jalapeño
Protein 3.17 0.91 Rapini
Fats 0.49 0.37 Rapini
Vitamin C 20.2 118.6 Jalapeño
Net carbs 0.15000000596046448 3.700000047683716 Jalapeño
Carbs 2.85 6.5 Jalapeño
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.25 Rapini
Calcium 108 12 Rapini
Potassium 196 248 Jalapeño
Magnesium 22 15 Rapini
Sugar 0.38 4.12 Rapini
Fiber 2.7 2.8 Jalapeño
Copper 0.042 0.046 Jalapeño
Zinc 0.77 0.14 Rapini
Starch
Phosphorus 73 26 Rapini
Sodium 33 3 Jalapeño
Vitamin A 2622 1078 Rapini
Vitamin E 1.62 3.58 Jalapeño
Vitamin D 0 0
Vitamin B1 0.162 0.04 Rapini
Vitamin B2 0.129 0.07 Rapini
Vitamin B3 1.221 1.28 Jalapeño
Vitamin B5 0.322 0.315 Rapini
Vitamin B6 0.171 0.419 Jalapeño
Vitamin B12 0 0
Vitamin K 224 18.5 Rapini
Folate 83 27 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.092 Rapini
Monounsaturated Fat 0.026 0.029 Jalapeño
Polyunsaturated fat 0.13 0.112 Rapini
Tryptophan 0.043 Rapini
Threonine 0.106 Rapini
Isoleucine 0.104 Rapini
Leucine 0.17 Rapini
Lysine 0.198 Rapini
Methionine 0.048 Rapini
Phenylalanine 0.128 Rapini
Valine 0.153 Rapini
Histidine 0.066 Rapini
Fructose 0.17 2.63 Jalapeño

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.