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Rapini vs. Pumpkin — In-Depth Nutrition Comparison

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How are Rapini and Pumpkin different?

  • Rapini is higher in Vitamin K, Iron, Folate, Vitamin C, Manganese, Vitamin B1, Vitamin B6, Calcium, and Fiber, however, Pumpkin is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin K from Rapini is 186% higher.
  • Rapini contains 9 times more Folate than Pumpkin. While Rapini contains 83µg of Folate, Pumpkin contains only 9µg.

Broccoli raab, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Rapini vs Pumpkin 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
:
Contains more Calcium +620%
Contains more Iron +275.4%
Contains more Magnesium +144.4%
Contains more Phosphorus +143.3%
Contains more Zinc +234.8%
Contains more Manganese +343.8%
Contains more Selenium +400%
Contains more Potassium +17.3%
Contains less Sodium -97%
Contains more Copper +116.7%
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 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +620%
Contains more Iron +275.4%
Contains more Magnesium +144.4%
Contains more Phosphorus +143.3%
Contains more Zinc +234.8%
Contains more Manganese +343.8%
Contains more Selenium +400%
Contains more Potassium +17.3%
Contains less Sodium -97%
Contains more Copper +116.7%

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
9
:
Contains more Vitamin E +102.5%
Contains more Vitamin C +329.8%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B2 +65.4%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +60.2%
Contains more Vitamin B6 +288.6%
Contains more Folate +822.2%
Contains more Vitamin K +27900%
Contains more Vitamin A +119.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +102.5%
Contains more Vitamin C +329.8%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B2 +65.4%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +60.2%
Contains more Vitamin B6 +288.6%
Contains more Folate +822.2%
Contains more Vitamin K +27900%
Contains more Vitamin A +119.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
:
Contains more Protein +340.3%
Contains more Fats +600%
Contains more Other +51.6%
Contains more Carbs +71.9%
Equal in Water - 93.69
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +340.3%
Contains more Fats +600%
Contains more Other +51.6%
Contains more Carbs +71.9%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
:
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +3150%
Contains less Saturated Fat -26%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +3150%
Contains less Saturated Fat -26%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Pumpkin
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 Pumpkin Opinion
Net carbs 0.15g 3.8g Pumpkin
Protein 3.17g 0.72g Rapini
Fats 0.49g 0.07g Rapini
Carbs 2.85g 4.9g Pumpkin
Calories 22kcal 20kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g 2.08g Rapini
Fiber 2.7g 1.1g Rapini
Calcium 108mg 15mg Rapini
Iron 2.14mg 0.57mg Rapini
Magnesium 22mg 9mg Rapini
Phosphorus 73mg 30mg Rapini
Potassium 196mg 230mg Pumpkin
Sodium 33mg 1mg Pumpkin
Zinc 0.77mg 0.23mg Rapini
Copper 0.042mg 0.091mg Pumpkin
Manganese 0.395mg 0.089mg Rapini
Selenium 1µg 0.2µg Rapini
Vitamin A 2622IU 5755IU Pumpkin
Vitamin A RAE 131µg 288µg Pumpkin
Vitamin E 1.62mg 0.8mg Rapini
Vitamin C 20.2mg 4.7mg Rapini
Vitamin B1 0.162mg 0.031mg Rapini
Vitamin B2 0.129mg 0.078mg Rapini
Vitamin B3 1.221mg 0.413mg Rapini
Vitamin B5 0.322mg 0.201mg Rapini
Vitamin B6 0.171mg 0.044mg Rapini
Folate 83µg 9µg Rapini
Vitamin K 224µg 0.8µg Rapini
Tryptophan 0.043mg 0.009mg Rapini
Threonine 0.106mg 0.021mg Rapini
Isoleucine 0.104mg 0.023mg Rapini
Leucine 0.17mg 0.034mg Rapini
Lysine 0.198mg 0.039mg Rapini
Methionine 0.048mg 0.008mg Rapini
Phenylalanine 0.128mg 0.023mg Rapini
Valine 0.153mg 0.025mg Rapini
Histidine 0.066mg 0.011mg Rapini
Saturated Fat 0.05g 0.037g Pumpkin
Monounsaturated Fat 0.026g 0.009g Rapini
Polyunsaturated fat 0.13g 0.004g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
37%
Pumpkin
Minerals Daily Need Coverage Score
27%
Rapini
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 20)
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 lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.013g)
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)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.