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Rapini vs Pumpkin - In-Depth Nutrition Comparison

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How are Rapini and Pumpkin different?

  • Rapini is richer in Vitamin K, Iron, Folate, Vitamin C, Manganese, Vitamin B1, Fiber, and Calcium, while Pumpkin is higher in Vitamin A, and Copper.
  • Rapini covers your daily need of Vitamin K 186% more than Pumpkin.
  • Rapini contains 5 times more Fiber than Pumpkin. Rapini contains 2.7g of Fiber, while Pumpkin contains 0.5g.

Broccoli raab, raw and Pumpkin, raw types were used in this article.

Infographic

Rapini vs Pumpkin 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
Rapini
5
:
Contains more Iron +167.5%
Contains more Calcium +414.3%
Contains more Magnesium +83.3%
Contains more Zinc +140.6%
Contains more Phosphorus +65.9%
Contains more Potassium +73.5%
Contains more Copper +202.4%
Contains less Sodium -97%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +167.5%
Contains more Calcium +414.3%
Contains more Magnesium +83.3%
Contains more Zinc +140.6%
Contains more Phosphorus +65.9%
Contains more Potassium +73.5%
Contains more Copper +202.4%
Contains less Sodium -97%

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
9
:
Contains more Vitamin C +124.4%
Contains more Vitamin E +52.8%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B6 +180.3%
Contains more Vitamin K +20263.6%
Contains more Folate +418.8%
Contains more Vitamin A +224.7%
Equal in Vitamin B5 - 0.298
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 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +124.4%
Contains more Vitamin E +52.8%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B6 +180.3%
Contains more Vitamin K +20263.6%
Contains more Folate +418.8%
Contains more Vitamin A +224.7%
Equal in Vitamin B5 - 0.298

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
55
Pumpkin
Mineral Summary Score
27
Rapini
18
Pumpkin

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
6%
Pumpkin
Carbohydrates
3%
Rapini
7%
Pumpkin
Fats
2%
Rapini
0%
Pumpkin

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.38g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
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?
Pumpkin
Pumpkin contains less Sodium (difference - 32mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rapini Pumpkin Opinion
Calories 22 26 Pumpkin
Protein 3.17 1 Rapini
Fats 0.49 0.1 Rapini
Vitamin C 20.2 9 Rapini
Net carbs 0.15000000596046448 6 Pumpkin
Carbs 2.85 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.8 Rapini
Calcium 108 21 Rapini
Potassium 196 340 Pumpkin
Magnesium 22 12 Rapini
Sugar 0.38 2.76 Rapini
Fiber 2.7 0.5 Rapini
Copper 0.042 0.127 Pumpkin
Zinc 0.77 0.32 Rapini
Starch
Phosphorus 73 44 Rapini
Sodium 33 1 Pumpkin
Vitamin A 2622 8513 Pumpkin
Vitamin E 1.62 1.06 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.05 Rapini
Vitamin B2 0.129 0.11 Rapini
Vitamin B3 1.221 0.6 Rapini
Vitamin B5 0.322 0.298 Rapini
Vitamin B6 0.171 0.061 Rapini
Vitamin B12 0 0
Vitamin K 224 1.1 Rapini
Folate 83 16 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.052 Rapini
Monounsaturated Fat 0.026 0.013 Rapini
Polyunsaturated fat 0.13 0.005 Rapini
Tryptophan 0.043 0.012 Rapini
Threonine 0.106 0.029 Rapini
Isoleucine 0.104 0.031 Rapini
Leucine 0.17 0.046 Rapini
Lysine 0.198 0.054 Rapini
Methionine 0.048 0.011 Rapini
Phenylalanine 0.128 0.032 Rapini
Valine 0.153 0.035 Rapini
Histidine 0.066 0.016 Rapini
Fructose 0.17 Rapini

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.