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, folate, calcium, and iron; however, quinoa is higher in copper, phosphorus, manganese, and magnesium.
- Rapini covers your daily need for vitamin K, 187% more than quinoa.
- The glycemic index of quinoa is higher.
These are the specific foods used in this comparison Broccoli raab, raw and Quinoa, cooked.
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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 | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
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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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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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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DV% diff. |
| Vitamin K | 224µg | 0µg | 187% |
| Vitamin C | 20.2mg | 0mg | 22% |
| Copper | 0.042mg | 0.192mg | 17% |
| Vitamin A | 131µg | 0µg | 15% |
| Phosphorus | 73mg | 152mg | 11% |
| Folate | 83µg | 42µg | 10% |
| Magnesium | 22mg | 64mg | 10% |
| Manganese | 0.395mg | 0.631mg | 10% |
| Calcium | 108mg | 17mg | 9% |
| Iron | 2.14mg | 1.49mg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin E | 1.62mg | 0.63mg | 7% |
| Carbs | 2.85g | 21.3g | 6% |
| Vitamin B5 | 0.322mg | 6% | |
| Polyunsaturated fat | 0.13g | 1.078g | 6% |
| Vitamin B3 | 1.221mg | 0.412mg | 5% |
| Calories | 22kcal | 120kcal | 5% |
| Vitamin B1 | 0.162mg | 0.107mg | 5% |
| Vitamin B6 | 0.171mg | 0.123mg | 4% |
| Selenium | 1µg | 2.8µg | 3% |
| Zinc | 0.77mg | 1.09mg | 3% |
| Protein | 3.17g | 4.4g | 2% |
| Fats | 0.49g | 1.92g | 2% |
| Sodium | 33mg | 7mg | 1% |
| Choline | 18.3mg | 23mg | 1% |
| Saturated fat | 0.05g | 0.231g | 1% |
| Monounsaturated fat | 0.026g | 0.528g | 1% |
| Potassium | 196mg | 172mg | 1% |
| Vitamin B2 | 0.129mg | 0.11mg | 1% |
| Net carbs | 0.15g | 18.5g | N/A |
| Sugar | 0.38g | 0.87g | N/A |
| Fiber | 2.7g | 2.8g | 0% |
| Tryptophan | 0.043mg | 0.052mg | 0% |
| Threonine | 0.106mg | 0.131mg | 0% |
| Isoleucine | 0.104mg | 0.157mg | 0% |
| Leucine | 0.17mg | 0.261mg | 0% |
| Lysine | 0.198mg | 0.239mg | 0% |
| Methionine | 0.048mg | 0.096mg | 0% |
| Phenylalanine | 0.128mg | 0.185mg | 0% |
| Valine | 0.153mg | 0.185mg | 0% |
| Histidine | 0.066mg | 0.127mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
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
71%
11%
Minerals Daily Need Coverage Score
27%
38%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.181g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 26mg)
Which food is cheaper?
Quinoa 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.