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  6. Rapini vs. Pumpkin leaves

Rapini vs. Pumpkin leaves — In-Depth Nutrition Comparison

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The main differences between rapini and pumpkin leaves

  • Rapini is richer in vitamin A, folate, vitamin C, calcium, vitamin B1, vitamin B5, and zinc, yet pumpkin leaves are richer in copper and potassium.
  • Daily need coverage for vitamin A for rapini is 14% 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
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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.
Rapini
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
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%
~equal in Iron ~2.22mg
~equal in Selenium ~0.9µg

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
Rapini
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +83.6%
Contains more Vitamin AVitamin A +35.1%
Contains more Vitamin EVitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.128mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Pumpkin leaves DV% diff.
Vitamin K 224µg 187%
Folate 83µg 36µg 12%
Fiber 2.7g 11%
Vitamin E 1.62mg 11%
Vitamin C 20.2mg 11mg 10%
Copper 0.042mg 0.133mg 10%
Potassium 196mg 436mg 7%
Calcium 108mg 39mg 7%
Vitamin B1 0.162mg 0.094mg 6%
Vitamin B5 0.322mg 0.042mg 6%
Zinc 0.77mg 0.2mg 5%
Magnesium 22mg 38mg 4%
Phosphorus 73mg 104mg 4%
Vitamin A 131µg 97µg 4%
Choline 18.3mg 3%
Vitamin B6 0.171mg 0.207mg 3%
Vitamin B3 1.221mg 0.92mg 2%
Manganese 0.395mg 0.355mg 2%
Iron 2.14mg 2.22mg 1%
Sodium 33mg 11mg 1%
Saturated fat 0.05g 0.207g 1%
Polyunsaturated fat 0.13g 0.022g 1%
Calories 22kcal 19kcal 0%
Protein 3.17g 3.15g 0%
Fats 0.49g 0.4g 0%
Carbs 2.85g 2.33g 0%
Net carbs 0.15g 2.33g N/A
Sugar 0.38g N/A
Selenium 1µg 0.9µg 0%
Vitamin B2 0.129mg 0.128mg 0%
Monounsaturated fat 0.026g 0.052g 0%
Tryptophan 0.043mg 0.041mg 0%
Threonine 0.106mg 0.156mg 0%
Isoleucine 0.104mg 0.156mg 0%
Leucine 0.17mg 0.318mg 0%
Lysine 0.198mg 0.2mg 0%
Methionine 0.048mg 0.054mg 0%
Phenylalanine 0.128mg 0.171mg 0%
Valine 0.153mg 0.181mg 0%
Histidine 0.066mg 0.05mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
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 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
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
74% 19% 8%
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%

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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.