Rapini vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Summary of differences between Rapini and Red leaf lettuce

Rapini has more Vitamin K, Vitamin C, Folate, Iron, Vitamin E , Manganese, Vitamin B1, Calcium, and Fiber, however, Red leaf lettuce is higher in Vitamin A RAE.
Rapini covers your daily need of Vitamin K 70% more than Red leaf lettuce.
Rapini has 11 times more Vitamin E than Red leaf lettuce. While Rapini has 1.62mg of Vitamin E , Red leaf lettuce has only 0.15mg.

These are the specific foods used in this comparison Broccoli raab, raw and Lettuce, red leaf, raw.

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

Red leaf lettuce

Contains more Calcium +227.3%

Contains more Iron +78.3%

Contains more Magnesium +83.3%

Contains more Phosphorus +160.7%

Contains more Zinc +285%

Contains more Copper +50%

Contains more Manganese +94.6%

Contains less Sodium -24.2%

Contains more Selenium +50%

Equal in Potassium - 187

Rapini

Red leaf lettuce

Contains more Calcium +227.3%

Contains more Iron +78.3%

Contains more Magnesium +83.3%

Contains more Phosphorus +160.7%

Contains more Zinc +285%

Contains more Copper +50%

Contains more Manganese +94.6%

Contains less Sodium -24.2%

Contains more Selenium +50%

Equal in Potassium - 187

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

Red leaf lettuce

Contains more Vitamin E +980%

Contains more Vitamin C +445.9%

Contains more Vitamin B1 +153.1%

Contains more Vitamin B2 +67.5%

Contains more Vitamin B3 +280.4%

Contains more Vitamin B5 +123.6%

Contains more Vitamin B6 +71%

Contains more Folate +130.6%

Contains more Vitamin K +59.7%

Contains more Vitamin A +185.7%

Rapini

Red leaf lettuce

Contains more Vitamin E +980%

Contains more Vitamin C +445.9%

Contains more Vitamin B1 +153.1%

Contains more Vitamin B2 +67.5%

Contains more Vitamin B3 +280.4%

Contains more Vitamin B5 +123.6%

Contains more Vitamin B6 +71%

Contains more Folate +130.6%

Contains more Vitamin K +59.7%

Contains more Vitamin A +185.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rapini

Red leaf lettuce

Contains more Protein +138.3%

Contains more Fats +122.7%

Contains more Carbs +26.1%

Contains more Other +70.9%

Equal in Water - 95.64

Rapini

Protein: 3.17 g

Fats: 0.49 g

Carbs: 2.85 g

Water: 92.55 g

Other: 0.94 g

Red leaf lettuce

Protein: 1.33 g

Fats: 0.22 g

Carbs: 2.26 g

Water: 95.64 g

Other: 0.55 g

Contains more Protein +138.3%

Contains more Fats +122.7%

Contains more Carbs +26.1%

Contains more Other +70.9%

Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rapini

Red leaf lettuce

Contains more Monounsaturated Fat +420%

Contains more Polyunsaturated fat +80.6%

Contains less Saturated Fat -66%

Rapini

Saturated Fat: 0.05 g

Monounsaturated Fat: 0.026 g

Polyunsaturated fat: 0.13 g

Red leaf lettuce

Saturated Fat: 0.017 g

Monounsaturated Fat: 0.005 g

Polyunsaturated fat: 0.072 g

Contains more Monounsaturated Fat +420%

Contains more Polyunsaturated fat +80.6%

Contains less Saturated Fat -66%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Rapini

Red leaf lettuce

Contains more Sucrose +∞%

Contains more Glucose +100%

Contains more Fructose +64.7%

Rapini

Starch: 0 g

Sucrose: 0.11 g

Glucose: 0.1 g

Fructose: 0.17 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Red leaf lettuce

Starch: 0 g

Sucrose: 0 g

Glucose: 0.2 g

Fructose: 0.28 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Sucrose +∞%

Contains more Glucose +100%

Contains more Fructose +64.7%

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 Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Lower in Sugar
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	0.15g	1.36g
Protein	3.17g	1.33g
Fats	0.49g	0.22g
Carbs	2.85g	2.26g
Calories	22kcal	16kcal
Fructose	0.17g	0.28g
Sugar	0.38g	0.48g
Fiber	2.7g	0.9g
Calcium	108mg	33mg
Iron	2.14mg	1.2mg
Magnesium	22mg	12mg
Phosphorus	73mg	28mg
Potassium	196mg	187mg
Sodium	33mg	25mg
Zinc	0.77mg	0.2mg
Copper	0.042mg	0.028mg
Manganese	0.395mg	0.203mg
Selenium	1µg	1.5µg
Vitamin A	2622IU	7492IU
Vitamin A RAE	131µg	375µg
Vitamin E	1.62mg	0.15mg
Vitamin C	20.2mg	3.7mg
Vitamin B1	0.162mg	0.064mg
Vitamin B2	0.129mg	0.077mg
Vitamin B3	1.221mg	0.321mg
Vitamin B5	0.322mg	0.144mg
Vitamin B6	0.171mg	0.1mg
Folate	83µg	36µg
Vitamin K	224µg	140.3µg
Tryptophan	0.043mg	0.022mg
Threonine	0.106mg	0.048mg
Isoleucine	0.104mg	0.038mg
Leucine	0.17mg	0.07mg
Lysine	0.198mg	0.045mg
Methionine	0.048mg	0.016mg
Phenylalanine	0.128mg	0.067mg
Valine	0.153mg	0.048mg
Histidine	0.066mg	0.019mg
Saturated Fat	0.05g	0.017g
Monounsaturated Fat	0.026g	0.005g
Polyunsaturated fat	0.13g	0.072g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

86%

76%

Minerals Daily Need Coverage Score

27%

14%

Comparison summary

Which food contains less Sodium?

Red leaf lettuce contains less Sodium (difference - 8mg)

Which food is lower in Saturated Fat?

Red leaf lettuce is lower in Saturated Fat (difference - 0.033g)

Which food is lower in glycemic index?

Red leaf lettuce is lower in glycemic index (difference - 32)

Which food is cheaper?

Red leaf lettuce is cheaper (difference - $0.4)

Which food is lower in Sugar?

Rapini is lower in Sugar (difference - 0.1g)

Which food is richer in minerals?

Rapini is relatively richer in minerals

Which food is richer in vitamins?

Rapini is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Rapini vs. Red leaf lettuce — In-Depth Nutrition Comparison

Summary of differences between Rapini and Red leaf lettuce

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References