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Rapini vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between Rapini and Quinoa

  • Rapini has more Vitamin K, Vitamin C, Vitamin A RAE, Folate, Calcium, and Iron, however, Quinoa is higher in Copper, Phosphorus, Manganese, and Magnesium.
  • Rapini covers your daily need of Vitamin K 187% more than Quinoa.

These are the specific foods used in this comparison Broccoli raab, raw and Quinoa, cooked.

Infographic

Rapini vs Quinoa 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
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%
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +535.3%
Contains more PotassiumPotassium +14%
Contains more IronIron +43.6%
Contains more MagnesiumMagnesium +190.9%
Contains more CopperCopper +357.1%
Contains more ZincZinc +41.6%
Contains more PhosphorusPhosphorus +108.2%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +59.7%
Contains more SeleniumSelenium +180%

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
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% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Quinoa
1
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 0% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +52340%
Contains more Vitamin E Vitamin E +157.1%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +196.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.6%
Contains more CholineCholine +25.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +29.2%
Contains more OtherOther +22.1%
Contains more ProteinProtein +38.8%
Contains more FatsFats +291.8%
Contains more CarbsCarbs +647.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Quinoa
2
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated Fat -78.4%
Contains more Mono. FatMonounsaturated Fat +1930.8%
Contains more Poly. FatPolyunsaturated fat +729.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
3
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Quinoa
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Quinoa Opinion
Calories 22kcal 120kcal Quinoa
Protein 3.17g 4.4g Quinoa
Fats 0.49g 1.92g Quinoa
Vitamin C 20.2mg 0mg Rapini
Net carbs 0.15g 18.5g Quinoa
Carbs 2.85g 21.3g Quinoa
Magnesium 22mg 64mg Quinoa
Calcium 108mg 17mg Rapini
Potassium 196mg 172mg Rapini
Iron 2.14mg 1.49mg Rapini
Sugar 0.38g 0.87g Rapini
Fiber 2.7g 2.8g Quinoa
Copper 0.042mg 0.192mg Quinoa
Zinc 0.77mg 1.09mg Quinoa
Starch 17.63g Quinoa
Phosphorus 73mg 152mg Quinoa
Sodium 33mg 7mg Quinoa
Vitamin A 2622IU 5IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.63mg Rapini
Manganese 0.395mg 0.631mg Quinoa
Selenium 1µg 2.8µg Quinoa
Vitamin B1 0.162mg 0.107mg Rapini
Vitamin B2 0.129mg 0.11mg Rapini
Vitamin B3 1.221mg 0.412mg Rapini
Vitamin B5 0.322mg Rapini
Vitamin B6 0.171mg 0.123mg Rapini
Vitamin K 224µg 0µg Rapini
Folate 83µg 42µg Rapini
Choline 18.3mg 23mg Quinoa
Saturated Fat 0.05g 0.231g Rapini
Monounsaturated Fat 0.026g 0.528g Quinoa
Polyunsaturated fat 0.13g 1.078g Quinoa
Tryptophan 0.043mg 0.052mg Quinoa
Threonine 0.106mg 0.131mg Quinoa
Isoleucine 0.104mg 0.157mg Quinoa
Leucine 0.17mg 0.261mg Quinoa
Lysine 0.198mg 0.239mg Quinoa
Methionine 0.048mg 0.096mg Quinoa
Phenylalanine 0.128mg 0.185mg Quinoa
Valine 0.153mg 0.185mg Quinoa
Histidine 0.066mg 0.127mg Quinoa
Fructose 0.17g Rapini
Omega-3 - DHA 0g 0.015g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
Minerals Daily Need Coverage Score
27%
Rapini
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.181g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 26mg)
Which food is cheaper?
Quinoa
Quinoa 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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.