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Rapini vs. Pumpkin leaves — In-Depth Nutrition Comparison

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The main differences between Rapini and Pumpkin leaves

  • Rapini is richer in Folate, Vitamin C, Calcium, Vitamin B1, Vitamin B5, and Zinc, yet Pumpkin leaves are richer in Copper, and Potassium.
  • Daily need coverage for Folate from Rapini is 12% higher.
  • Rapini contains 8 times more Vitamin B5 than Pumpkin leaves. Rapini contains 0.322mg of Vitamin B5, while Pumpkin leaves contain 0.042mg.

Food types used in this article are Broccoli raab, raw and Pumpkin leaves, raw.

Infographic

Rapini vs Pumpkin leaves 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.
Contains more Calcium +176.9%
Contains more Zinc +285%
Contains more Manganese +11.3%
Contains more Selenium +11.1%
Contains more Magnesium +72.7%
Contains more Phosphorus +42.5%
Contains more Potassium +122.4%
Contains less Sodium -66.7%
Contains more Copper +216.7%
Equal in Iron - 2.22
Equal in Selenium - 0.9
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 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Calcium +176.9%
Contains more Zinc +285%
Contains more Manganese +11.3%
Contains more Selenium +11.1%
Contains more Magnesium +72.7%
Contains more Phosphorus +42.5%
Contains more Potassium +122.4%
Contains less Sodium -66.7%
Contains more Copper +216.7%
Equal in Iron - 2.22
Equal in Selenium - 0.9

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
10
:
Contains more Vitamin A +35%
Contains more Vitamin C +83.6%
Contains more Vitamin B1 +72.3%
Contains more Vitamin B3 +32.7%
Contains more Vitamin B5 +666.7%
Contains more Folate +130.6%
Contains more Vitamin B6 +21.1%
Equal in Vitamin B2 - 0.128
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0% 0%
Contains more Vitamin A +35%
Contains more Vitamin C +83.6%
Contains more Vitamin B1 +72.3%
Contains more Vitamin B3 +32.7%
Contains more Vitamin B5 +666.7%
Contains more Folate +130.6%
Contains more Vitamin B6 +21.1%
Equal in Vitamin B2 - 0.128

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +22.5%
Contains more Carbs +22.3%
Contains more Other +31.9%
Equal in Protein - 3.15
Equal in Water - 92.88
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Fats +22.5%
Contains more Carbs +22.3%
Contains more Other +31.9%
Equal in Protein - 3.15
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.8%
Contains more Polyunsaturated fat +490.9%
Contains more Monounsaturated Fat +100%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -75.8%
Contains more Polyunsaturated fat +490.9%
Contains more Monounsaturated Fat +100%

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 leaves
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Pumpkin leaves Opinion
Net carbs 0.15g 2.33g Pumpkin leaves
Protein 3.17g 3.15g Rapini
Fats 0.49g 0.4g Rapini
Carbs 2.85g 2.33g Rapini
Calories 22kcal 19kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g Pumpkin leaves
Fiber 2.7g Rapini
Calcium 108mg 39mg Rapini
Iron 2.14mg 2.22mg Pumpkin leaves
Magnesium 22mg 38mg Pumpkin leaves
Phosphorus 73mg 104mg Pumpkin leaves
Potassium 196mg 436mg Pumpkin leaves
Sodium 33mg 11mg Pumpkin leaves
Zinc 0.77mg 0.2mg Rapini
Copper 0.042mg 0.133mg Pumpkin leaves
Manganese 0.395mg 0.355mg Rapini
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 1942IU Rapini
Vitamin A RAE 131µg 97µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 11mg Rapini
Vitamin B1 0.162mg 0.094mg Rapini
Vitamin B2 0.129mg 0.128mg Rapini
Vitamin B3 1.221mg 0.92mg Rapini
Vitamin B5 0.322mg 0.042mg Rapini
Vitamin B6 0.171mg 0.207mg Pumpkin leaves
Folate 83µg 36µg Rapini
Choline 18.3mg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg 0.041mg Rapini
Threonine 0.106mg 0.156mg Pumpkin leaves
Isoleucine 0.104mg 0.156mg Pumpkin leaves
Leucine 0.17mg 0.318mg Pumpkin leaves
Lysine 0.198mg 0.2mg Pumpkin leaves
Methionine 0.048mg 0.054mg Pumpkin leaves
Phenylalanine 0.128mg 0.171mg Pumpkin leaves
Valine 0.153mg 0.181mg Pumpkin leaves
Histidine 0.066mg 0.05mg Rapini
Saturated Fat 0.05g 0.207g Rapini
Monounsaturated Fat 0.026g 0.052g Pumpkin leaves
Polyunsaturated fat 0.13g 0.022g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pumpkin leaves
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
80%
Rapini
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
27%
Rapini
31%
Pumpkin leaves

Comparison summary

Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.157g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves 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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.