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Rapini vs. Rosemary — In-Depth Nutrition Comparison

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How are rapini and rosemary different?

  • Rapini is higher in vitamin B1; however, rosemary is richer in iron, fiber, copper, manganese, calcium, magnesium, potassium, and vitamin B6.
  • Daily need coverage for iron for rosemary is 56% higher.
  • Rapini contains 5 times more vitamin B1 than rosemary. While rapini contains 0.162mg of vitamin B1, rosemary contains only 0.036mg.
  • Rapini has less saturated fat.
  • Rapini has a lower glycemic index (32) than rosemary (70).

Broccoli raab, raw and Rosemary, fresh are the varieties used in this article.

Infographic

Rapini vs Rosemary 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
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +313.6%
Contains more CalciumCalcium +193.5%
Contains more PotassiumPotassium +240.8%
Contains more IronIron +210.7%
Contains more CopperCopper +616.7%
Contains more ZincZinc +20.8%
Contains less SodiumSodium -21.2%
Contains more ManganeseManganese +143%
~equal in Phosphorus ~66mg

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
5
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% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +33.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +11.5%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B5Vitamin B5 +149.7%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more FolateFolate +31.3%
~equal in Vitamin C ~21.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Rosemary DV% diff.
Vitamin K 224µg 187%
Iron 2.14mg 6.65mg 56%
Fiber 2.7g 14.1g 46%
Copper 0.042mg 0.301mg 29%
Manganese 0.395mg 0.96mg 25%
Calcium 108mg 317mg 21%
Magnesium 22mg 91mg 16%
Potassium 196mg 668mg 14%
Vitamin B6 0.171mg 0.336mg 13%
Saturated fat 0.05g 2.838g 13%
Vitamin E 1.62mg 11%
Vitamin B1 0.162mg 0.036mg 11%
Vitamin B5 0.322mg 0.804mg 10%
Fats 0.49g 5.86g 8%
Folate 83µg 109µg 7%
Carbs 2.85g 20.7g 6%
Polyunsaturated fat 0.13g 0.901g 5%
Calories 22kcal 131kcal 5%
Monounsaturated fat 0.026g 1.16g 3%
Choline 18.3mg 3%
Vitamin C 20.2mg 21.8mg 2%
Selenium 1µg 2%
Vitamin A 131µg 146µg 2%
Vitamin B2 0.129mg 0.152mg 2%
Vitamin B3 1.221mg 0.912mg 2%
Phosphorus 73mg 66mg 1%
Zinc 0.77mg 0.93mg 1%
Protein 3.17g 3.31g 0%
Net carbs 0.15g 6.6g N/A
Sugar 0.38g N/A
Sodium 33mg 26mg 0%
Tryptophan 0.043mg 0.051mg 0%
Threonine 0.106mg 0.136mg 0%
Isoleucine 0.104mg 0.136mg 0%
Leucine 0.17mg 0.249mg 0%
Lysine 0.198mg 0.143mg 0%
Methionine 0.048mg 0.047mg 0%
Phenylalanine 0.128mg 0.169mg 0%
Valine 0.153mg 0.165mg 0%
Histidine 0.066mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more WaterWater +36.6%
Contains more FatsFats +1095.9%
Contains more CarbsCarbs +626.3%
Contains more OtherOther +151.1%
~equal in Protein ~3.31g

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +4361.5%
Contains more Poly. FatPolyunsaturated fat +593.1%

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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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.