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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" charts 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 Manganese +307.2%
Contains more Selenium +150%
Contains more Potassium +26.5%
Contains less Sodium -90.9%
Equal in Copper - 0.046
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 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +800%
Contains more Iron +756%
Contains more Magnesium +46.7%
Contains more Phosphorus +180.8%
Contains more Zinc +450%
Contains more Manganese +307.2%
Contains more Selenium +150%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
7
:
Contains more Vitamin A +143.2%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +84.3%
Contains more Folate +207.4%
Contains more Choline +144%
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 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 5% 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 Choline +144%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +248.4%
Contains more Fats +32.4%
Contains more Other +77.4%
Contains more Carbs +128.1%
Equal in Water - 91.69
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +248.4%
Contains more Fats +32.4%
Contains more Other +77.4%
Contains more Carbs +128.1%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.7%
Contains more Polyunsaturated fat +16.1%
Contains more Monounsaturated Fat +11.5%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains less Saturated Fat -45.7%
Contains more Polyunsaturated fat +16.1%
Contains more Monounsaturated Fat +11.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +1380%
Contains more Fructose +1447.1%
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +1380%
Contains more Fructose +1447.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.395mg 0.097mg Rapini
Selenium 1µg 0.4µg Rapini
Vitamin A 2622IU 1078IU Rapini
Vitamin A RAE 131µg 54µg Rapini
Vitamin E 1.62mg 3.58mg Jalapeño
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
Choline 18.3mg 7.5mg Rapini
Vitamin K 224µg 18.5µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.092g Rapini
Monounsaturated Fat 0.026g 0.029g Jalapeño
Polyunsaturated fat 0.13g 0.112g Rapini
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

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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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
80%
Rapini
59%
Jalapeño
Minerals Daily Need Coverage Score
27%
Rapini
9%
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

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. 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.