Rapini vs. Pumpkin leaves — In-Depth Nutrition Comparison
Compare
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
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
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.
:
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
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
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
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%
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
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.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.15g | 2.33g |
|
| Protein | 3.17g | 3.15g |
|
| Fats | 0.49g | 0.4g |
|
| Carbs | 2.85g | 2.33g |
|
| Calories | 22kcal | 19kcal |
|
| Fructose | 0.17g |
|
|
| Sugar | 0.38g |
|
|
| Fiber | 2.7g |
|
|
| Calcium | 108mg | 39mg |
|
| Iron | 2.14mg | 2.22mg |
|
| Magnesium | 22mg | 38mg |
|
| Phosphorus | 73mg | 104mg |
|
| Potassium | 196mg | 436mg |
|
| Sodium | 33mg | 11mg |
|
| Zinc | 0.77mg | 0.2mg |
|
| Copper | 0.042mg | 0.133mg |
|
| Manganese | 0.395mg | 0.355mg |
|
| Selenium | 1µg | 0.9µg |
|
| Vitamin A | 2622IU | 1942IU |
|
| Vitamin A RAE | 131µg | 97µg |
|
| Vitamin E | 1.62mg |
|
|
| Vitamin C | 20.2mg | 11mg |
|
| Vitamin B1 | 0.162mg | 0.094mg |
|
| Vitamin B2 | 0.129mg | 0.128mg |
|
| Vitamin B3 | 1.221mg | 0.92mg |
|
| Vitamin B5 | 0.322mg | 0.042mg |
|
| Vitamin B6 | 0.171mg | 0.207mg |
|
| Folate | 83µg | 36µg |
|
| Vitamin K | 224µg |
|
|
| Tryptophan | 0.043mg | 0.041mg |
|
| Threonine | 0.106mg | 0.156mg |
|
| Isoleucine | 0.104mg | 0.156mg |
|
| Leucine | 0.17mg | 0.318mg |
|
| Lysine | 0.198mg | 0.2mg |
|
| Methionine | 0.048mg | 0.054mg |
|
| Phenylalanine | 0.128mg | 0.171mg |
|
| Valine | 0.153mg | 0.181mg |
|
| Histidine | 0.066mg | 0.05mg |
|
| Saturated Fat | 0.05g | 0.207g |
|
| Monounsaturated Fat | 0.026g | 0.052g |
|
| Polyunsaturated fat | 0.13g | 0.022g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
86%
25%
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?
?
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.