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
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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 CalciumCalcium | +176.9% |
| Contains more ZincZinc | +285% |
| Contains more ManganeseManganese | +11.3% |
| Contains more MagnesiumMagnesium | +72.7% |
| Contains more PotassiumPotassium | +122.4% |
| Contains more CopperCopper | +216.7% |
| Contains more PhosphorusPhosphorus | +42.5% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin CVitamin C | +83.6% |
| Contains more Vitamin AVitamin A | +35% |
| Contains more Vitamin E Vitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +72.3% |
| Contains more Vitamin B3Vitamin B3 | +32.7% |
| Contains more Vitamin B5Vitamin B5 | +666.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +130.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +21.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
| Contains more FatsFats | +22.5% |
| Contains more CarbsCarbs | +22.3% |
| Contains more OtherOther | +31.9% |
~equal in
Protein
~3.15g
~equal in
Water
~92.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.05 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
Saturated Fat:
Sat. Fat
0.207 g
Monounsaturated Fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.022 g
| Contains less Sat. FatSaturated Fat | -75.8% |
| Contains more Poly. FatPolyunsaturated fat | +490.9% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 22kcal | 19kcal |
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| Protein | 3.17g | 3.15g |
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| Fats | 0.49g | 0.4g |
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| Vitamin C | 20.2mg | 11mg |
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| Net carbs | 0.15g | 2.33g |
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| Carbs | 2.85g | 2.33g |
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| Magnesium | 22mg | 38mg |
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| Calcium | 108mg | 39mg |
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| Potassium | 196mg | 436mg |
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| Iron | 2.14mg | 2.22mg |
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| Sugar | 0.38g |
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| Fiber | 2.7g |
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| Copper | 0.042mg | 0.133mg |
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| Zinc | 0.77mg | 0.2mg |
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| Phosphorus | 73mg | 104mg |
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| Sodium | 33mg | 11mg |
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| Vitamin A | 2622IU | 1942IU |
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| Vitamin A RAE | 131µg | 97µg |
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| Vitamin E | 1.62mg |
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| Manganese | 0.395mg | 0.355mg |
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| Selenium | 1µg | 0.9µg |
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| Vitamin B1 | 0.162mg | 0.094mg |
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| Vitamin B2 | 0.129mg | 0.128mg |
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| Vitamin B3 | 1.221mg | 0.92mg |
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| Vitamin B5 | 0.322mg | 0.042mg |
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| Vitamin B6 | 0.171mg | 0.207mg |
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| Vitamin K | 224µg |
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| Folate | 83µg | 36µg |
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| Choline | 18.3mg |
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| Saturated Fat | 0.05g | 0.207g |
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| Monounsaturated Fat | 0.026g | 0.052g |
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| Polyunsaturated fat | 0.13g | 0.022g |
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| Tryptophan | 0.043mg | 0.041mg |
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| Threonine | 0.106mg | 0.156mg |
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| Isoleucine | 0.104mg | 0.156mg |
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| Leucine | 0.17mg | 0.318mg |
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| Lysine | 0.198mg | 0.2mg |
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| Methionine | 0.048mg | 0.054mg |
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| Phenylalanine | 0.128mg | 0.171mg |
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| Valine | 0.153mg | 0.181mg |
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| Histidine | 0.066mg | 0.05mg |
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| Fructose | 0.17g |
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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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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%
23%
Minerals Daily Need Coverage Score
27%
31%
Comparison summary
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.157g)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.