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 for 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.
- Pumpkin has a higher glycemic index (52) than rapini (32).
Broccoli raab, raw and Pumpkin, raw types were used in this article.
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 MagnesiumMagnesium | +83.3% |
| Contains more CalciumCalcium | +414.3% |
| Contains more IronIron | +167.5% |
| Contains more ZincZinc | +140.6% |
| Contains more PhosphorusPhosphorus | +65.9% |
| Contains more ManganeseManganese | +216% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more PotassiumPotassium | +73.5% |
| Contains more CopperCopper | +202.4% |
| Contains less SodiumSodium | -97% |
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 | +124.4% |
| Contains more Vitamin EVitamin E | +52.8% |
| Contains more Vitamin B1Vitamin B1 | +224% |
| Contains more Vitamin B2Vitamin B2 | +17.3% |
| Contains more Vitamin B3Vitamin B3 | +103.5% |
| Contains more Vitamin B6Vitamin B6 | +180.3% |
| Contains more Vitamin KVitamin K | +20263.6% |
| Contains more FolateFolate | +418.8% |
| Contains more CholineCholine | +123.2% |
| Contains more Vitamin AVitamin A | +225.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 1.1µg | 186% |
| Vitamin A | 131µg | 426µg | 33% |
| Iron | 2.14mg | 0.8mg | 17% |
| Folate | 83µg | 16µg | 17% |
| Vitamin C | 20.2mg | 9mg | 12% |
| Manganese | 0.395mg | 0.125mg | 12% |
| Vitamin B1 | 0.162mg | 0.05mg | 9% |
| Fiber | 2.7g | 0.5g | 9% |
| Copper | 0.042mg | 0.127mg | 9% |
| Calcium | 108mg | 21mg | 9% |
| Vitamin B6 | 0.171mg | 0.061mg | 8% |
| Potassium | 196mg | 340mg | 4% |
| Zinc | 0.77mg | 0.32mg | 4% |
| Phosphorus | 73mg | 44mg | 4% |
| Vitamin E | 1.62mg | 1.06mg | 4% |
| Protein | 3.17g | 1g | 4% |
| Vitamin B3 | 1.221mg | 0.6mg | 4% |
| Choline | 18.3mg | 8.2mg | 2% |
| Magnesium | 22mg | 12mg | 2% |
| Sodium | 33mg | 1mg | 1% |
| Carbs | 2.85g | 6.5g | 1% |
| Polyunsaturated fat | 0.13g | 0.005g | 1% |
| Selenium | 1µg | 0.3µg | 1% |
| Vitamin B2 | 0.129mg | 0.11mg | 1% |
| Fats | 0.49g | 0.1g | 1% |
| Calories | 22kcal | 26kcal | 0% |
| Net carbs | 0.15g | 6g | N/A |
| Sugar | 0.38g | 2.76g | N/A |
| Vitamin B5 | 0.322mg | 0.298mg | 0% |
| Saturated fat | 0.05g | 0.052g | 0% |
| Monounsaturated fat | 0.026g | 0.013g | 0% |
| Tryptophan | 0.043mg | 0.012mg | 0% |
| Threonine | 0.106mg | 0.029mg | 0% |
| Isoleucine | 0.104mg | 0.031mg | 0% |
| Leucine | 0.17mg | 0.046mg | 0% |
| Lysine | 0.198mg | 0.054mg | 0% |
| Methionine | 0.048mg | 0.011mg | 0% |
| Phenylalanine | 0.128mg | 0.032mg | 0% |
| Valine | 0.153mg | 0.035mg | 0% |
| Histidine | 0.066mg | 0.016mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +217% |
| Contains more FatsFats | +390% |
| Contains more OtherOther | +17.5% |
| Contains more CarbsCarbs | +128.1% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +2500% |
~equal in
Saturated fat
~0.052g