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.
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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
Contains
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Iron
+167.5%
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Calcium
+414.3%
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Magnesium
+83.3%
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Zinc
+140.6%
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Phosphorus
+65.9%
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Potassium
+73.5%
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Copper
+202.4%
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Sodium
-97%
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Iron
+167.5%
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Calcium
+414.3%
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Magnesium
+83.3%
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Zinc
+140.6%
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Phosphorus
+65.9%
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Potassium
+73.5%
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Copper
+202.4%
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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
:
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Vitamin C
+124.4%
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Vitamin E
+52.8%
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Vitamin B1
+224%
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Vitamin B2
+17.3%
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Vitamin B3
+103.5%
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Vitamin B6
+180.3%
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Vitamin K
+20263.6%
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Folate
+418.8%
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Vitamin A
+224.7%
Equal in Vitamin B5 - 0.298
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Vitamin C
+124.4%
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Vitamin E
+52.8%
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Vitamin B1
+224%
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Vitamin B2
+17.3%
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Vitamin B3
+103.5%
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Vitamin B6
+180.3%
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Vitamin K
+20263.6%
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Folate
+418.8%
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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
55
Mineral Summary Score
27
18
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%
6%
Carbohydrates
3%
7%
Fats
2%
0%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 2.38g)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 32mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 22 | 26 |
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| Protein | 3.17 | 1 |
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| Fats | 0.49 | 0.1 |
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| Vitamin C | 20.2 | 9 |
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| Net carbs | 0.15000000596046448 | 6 |
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| Carbs | 2.85 | 6.5 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 2.14 | 0.8 |
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| Calcium | 108 | 21 |
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| Potassium | 196 | 340 |
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| Magnesium | 22 | 12 |
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| Sugar | 0.38 | 2.76 |
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| Fiber | 2.7 | 0.5 |
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| Copper | 0.042 | 0.127 |
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| Zinc | 0.77 | 0.32 |
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| Starch | |||
| Phosphorus | 73 | 44 |
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| Sodium | 33 | 1 |
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| Vitamin A | 2622 | 8513 |
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| Vitamin E | 1.62 | 1.06 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.162 | 0.05 |
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| Vitamin B2 | 0.129 | 0.11 |
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| Vitamin B3 | 1.221 | 0.6 |
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| Vitamin B5 | 0.322 | 0.298 |
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| Vitamin B6 | 0.171 | 0.061 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 224 | 1.1 |
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| Folate | 83 | 16 |
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| Trans Fat | 0 | 0 | |
| Saturated Fat | 0.05 | 0.052 |
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| Monounsaturated Fat | 0.026 | 0.013 |
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| Polyunsaturated fat | 0.13 | 0.005 |
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| Tryptophan | 0.043 | 0.012 |
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| Threonine | 0.106 | 0.029 |
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| Isoleucine | 0.104 | 0.031 |
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| Leucine | 0.17 | 0.046 |
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| Lysine | 0.198 | 0.054 |
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| Methionine | 0.048 | 0.011 |
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| Phenylalanine | 0.128 | 0.032 |
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| Valine | 0.153 | 0.035 |
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| Histidine | 0.066 | 0.016 |
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| Fructose | 0.17 |
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