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Rapini vs. Pineapple juice — In-Depth Nutrition Comparison

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A recap on differences between rapini and pineapple juice

  • Rapini is higher in vitamin K, vitamin A, iron, folate, vitamin E, fiber, calcium, phosphorus, and vitamin B1, yet pineapple juice is higher in vitamin C.
  • Rapini covers your daily vitamin K needs 186% more than pineapple juice.
  • Rapini contains 524 times more vitamin A than pineapple juice. While rapini contains 2622IU of vitamin A, pineapple juice contains only 5IU.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

Infographic

Rapini vs Pineapple juice 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
7
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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +730.8%
Contains more PotassiumPotassium +50.8%
Contains more IronIron +590.3%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +812.5%
Contains more SeleniumSelenium +900%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +27.6%

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
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 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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8000%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B2Vitamin B2 +514.3%
Contains more Vitamin B3Vitamin B3 +513.6%
Contains more Vitamin B5Vitamin B5 +475%
Contains more Vitamin B6Vitamin B6 +71%
Contains more Vitamin KVitamin K +74566.7%
Contains more FolateFolate +361.1%
Contains more CholineCholine +454.5%
Contains more Vitamin CVitamin C +116.8%
~equal in Vitamin D ~0µg
~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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +780.6%
Contains more FatsFats +308.3%
Contains more OtherOther +235.7%
Contains more CarbsCarbs +351.6%
~equal in Water ~86.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +85.7%
Contains more Poly. FatPolyunsaturated fat +209.5%
Contains less Sat. FatSaturated fat -84%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
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
15% 47% 38%
Starch: 0 g
Sucrose: 1.53 g
Glucose: 4.65 g
Fructose: 3.81 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1290.9%
Contains more GlucoseGlucose +4550%
Contains more FructoseFructose +2141.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Pineapple juice
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Pineapple juice DV% diff.
Vitamin K 224µg 0.3µg 186%
Vitamin C 20.2mg 43.8mg 26%
Iron 2.14mg 0.31mg 23%
Folate 83µg 18µg 16%
Vitamin A 131µg 0µg 15%
Vitamin E 1.62mg 0.02mg 11%
Fiber 2.7g 0.2g 10%
Calcium 108mg 13mg 10%
Phosphorus 73mg 8mg 9%
Vitamin B1 0.162mg 0.058mg 9%
Vitamin B2 0.129mg 0.021mg 8%
Protein 3.17g 0.36g 6%
Zinc 0.77mg 0.11mg 6%
Vitamin B3 1.221mg 0.199mg 6%
Vitamin B5 0.322mg 0.056mg 5%
Vitamin B6 0.171mg 0.1mg 5%
Manganese 0.395mg 0.504mg 5%
Fructose 0.17g 3.81g 5%
Choline 18.3mg 3.3mg 3%
Copper 0.042mg 0.069mg 3%
Carbs 2.85g 12.87g 3%
Calories 22kcal 53kcal 2%
Potassium 196mg 130mg 2%
Magnesium 22mg 12mg 2%
Selenium 1µg 0.1µg 2%
Polyunsaturated fat 0.13g 0.042g 1%
Sodium 33mg 2mg 1%
Fats 0.49g 0.12g 1%
Net carbs 0.15g 12.67g N/A
Sugar 0.38g 9.98g N/A
Saturated fat 0.05g 0.008g 0%
Monounsaturated fat 0.026g 0.014g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pineapple juice
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
16%
Pineapple juice
Minerals Daily Need Coverage Score
27%
Rapini
13%
Pineapple juice

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 9.6g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 15)
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?
Pineapple juice
Pineapple juice contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Pineapple juice
Pineapple juice is lower in Saturated fat (difference - 0.042g)
Which food is cheaper?
Pineapple juice
Pineapple juice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.