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Rapini vs. Pita — In-Depth Nutrition Comparison

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How are rapini and pita different?

  • Rapini is higher in vitamin A, vitamin C, folate, vitamin B6, and iron; however, pita is richer in copper, vitamin B1, and vitamin B3.
  • Daily need coverage for vitamin A for rapini is 52% higher.
  • Rapini has less sodium.
  • Rapini has a lower glycemic index (32) than pita (68).

Broccoli raab, raw and Bread, pita, white, unenriched are the varieties used in this article.

Infographic

Rapini vs Pita 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
5
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%
Pita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more CalciumCalcium +25.6%
Contains more PotassiumPotassium +63.3%
Contains more IronIron +52.9%
Contains less SodiumSodium -93.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +18.2%
Contains more CopperCopper +300%
Contains more PhosphorusPhosphorus +32.9%
Contains more ManganeseManganese +21.8%
~equal in Zinc ~0.84mg

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
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%
Pita
3
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 0% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +33%
Contains more Vitamin B6Vitamin B6 +402.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +64.8%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more Vitamin B5Vitamin B5 +23.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more WaterWater +188.3%
Contains more ProteinProtein +187.1%
Contains more FatsFats +144.9%
Contains more CarbsCarbs +1854.4%
Contains more OtherOther +102.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains less Sat. FatSaturated fat -69.9%
Contains more Mono. FatMonounsaturated fat +303.8%
Contains more Poly. FatPolyunsaturated fat +311.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Pita
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Pita DV% diff.
Vitamin K 224µg 187%
Vitamin C 20.2mg 0mg 22%
Sodium 33mg 536mg 22%
Carbs 2.85g 55.7g 18%
Folate 83µg 24µg 15%
Vitamin A 131µg 0µg 15%
Copper 0.042mg 0.168mg 14%
Calories 22kcal 275kcal 13%
Protein 3.17g 9.1g 12%
Vitamin B6 0.171mg 0.034mg 11%
Vitamin E 1.62mg 11%
Vitamin B1 0.162mg 0.267mg 9%
Iron 2.14mg 1.4mg 9%
Vitamin B3 1.221mg 2.142mg 6%
Manganese 0.395mg 0.481mg 4%
Choline 18.3mg 3%
Phosphorus 73mg 97mg 3%
Polyunsaturated fat 0.13g 0.535g 3%
Fiber 2.7g 2.2g 2%
Potassium 196mg 120mg 2%
Selenium 1µg 2%
Calcium 108mg 86mg 2%
Vitamin B2 0.129mg 0.097mg 2%
Vitamin B5 0.322mg 0.397mg 2%
Saturated fat 0.05g 0.166g 1%
Fats 0.49g 1.2g 1%
Zinc 0.77mg 0.84mg 1%
Magnesium 22mg 26mg 1%
Net carbs 0.15g 53.5g N/A
Sugar 0.38g N/A
Monounsaturated fat 0.026g 0.105g 0%
Tryptophan 0.043mg 0.105mg 0%
Threonine 0.106mg 0.257mg 0%
Isoleucine 0.104mg 0.349mg 0%
Leucine 0.17mg 0.634mg 0%
Lysine 0.198mg 0.219mg 0%
Methionine 0.048mg 0.16mg 0%
Phenylalanine 0.128mg 0.446mg 0%
Valine 0.153mg 0.394mg 0%
Histidine 0.066mg 0.195mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pita
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Pita
Minerals Daily Need Coverage Score
27%
Rapini
36%
Pita

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 503mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.38g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.