Rapini vs. Pumpkin — In-Depth Nutrition Comparison
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How are rapini and pumpkins different?
- Rapini is higher in vitamin K, iron, folate, vitamin C, manganese, vitamin B1, vitamin B6, calcium, and fiber; however, pumpkins are richer in vitamin A.
- Daily need coverage for vitamin K for rapini is 186% higher.
- Rapini contains 9 times more folate than pumpkins. While rapini contains 83µg of folate, pumpkins contain only 9µg.
- Rapini has a lower glycemic index (32) than pumpkins (52).
Broccoli raab, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +144.4% |
| Contains more CalciumCalcium | +620% |
| Contains more IronIron | +275.4% |
| Contains more ZincZinc | +234.8% |
| Contains more PhosphorusPhosphorus | +143.3% |
| Contains more ManganeseManganese | +343.8% |
| Contains more SeleniumSelenium | +400% |
| Contains more PotassiumPotassium | +17.3% |
| Contains more CopperCopper | +116.7% |
| Contains less SodiumSodium | -97% |
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.
| Contains more Vitamin CVitamin C | +329.8% |
| Contains more Vitamin EVitamin E | +102.5% |
| Contains more Vitamin B1Vitamin B1 | +422.6% |
| Contains more Vitamin B2Vitamin B2 | +65.4% |
| Contains more Vitamin B3Vitamin B3 | +195.6% |
| Contains more Vitamin B5Vitamin B5 | +60.2% |
| Contains more Vitamin B6Vitamin B6 | +288.6% |
| Contains more Vitamin KVitamin K | +27900% |
| Contains more FolateFolate | +822.2% |
| Contains more CholineCholine | +195.2% |
| Contains more Vitamin AVitamin A | +119.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 0.8µg | 186% |
| Iron | 2.14mg | 0.57mg | 20% |
| Folate | 83µg | 9µg | 19% |
| Vitamin C | 20.2mg | 4.7mg | 17% |
| Vitamin A | 131µg | 288µg | 17% |
| Manganese | 0.395mg | 0.089mg | 13% |
| Vitamin B1 | 0.162mg | 0.031mg | 11% |
| Vitamin B6 | 0.171mg | 0.044mg | 10% |
| Calcium | 108mg | 15mg | 9% |
| Phosphorus | 73mg | 30mg | 6% |
| Fiber | 2.7g | 1.1g | 6% |
| Vitamin B3 | 1.221mg | 0.413mg | 5% |
| Protein | 3.17g | 0.72g | 5% |
| Vitamin E | 1.62mg | 0.8mg | 5% |
| Zinc | 0.77mg | 0.23mg | 5% |
| Copper | 0.042mg | 0.091mg | 5% |
| Vitamin B2 | 0.129mg | 0.078mg | 4% |
| Magnesium | 22mg | 9mg | 3% |
| Choline | 18.3mg | 6.2mg | 2% |
| Vitamin B5 | 0.322mg | 0.201mg | 2% |
| Sodium | 33mg | 1mg | 1% |
| Potassium | 196mg | 230mg | 1% |
| Carbs | 2.85g | 4.9g | 1% |
| Fats | 0.49g | 0.07g | 1% |
| Selenium | 1µg | 0.2µg | 1% |
| Polyunsaturated fat | 0.13g | 0.004g | 1% |
| Calories | 22kcal | 20kcal | 0% |
| Net carbs | 0.15g | 3.8g | N/A |
| Sugar | 0.38g | 2.08g | N/A |
| Saturated fat | 0.05g | 0.037g | 0% |
| Monounsaturated fat | 0.026g | 0.009g | 0% |
| Tryptophan | 0.043mg | 0.009mg | 0% |
| Threonine | 0.106mg | 0.021mg | 0% |
| Isoleucine | 0.104mg | 0.023mg | 0% |
| Leucine | 0.17mg | 0.034mg | 0% |
| Lysine | 0.198mg | 0.039mg | 0% |
| Methionine | 0.048mg | 0.008mg | 0% |
| Phenylalanine | 0.128mg | 0.023mg | 0% |
| Valine | 0.153mg | 0.025mg | 0% |
| Histidine | 0.066mg | 0.011mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +340.3% |
| Contains more FatsFats | +600% |
| Contains more OtherOther | +51.6% |
| Contains more CarbsCarbs | +71.9% |
~equal in
Water
~93.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +188.9% |
| Contains more Poly. FatPolyunsaturated fat | +3150% |
| Contains less Sat. FatSaturated fat | -26% |
