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Rapini vs Rutabagas - In-Depth Nutrition Comparison

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Differences between Rapini and Rutabagas

  • Rapini has more Vitamin K, Iron, Folate, Manganese, Vitamin E , Vitamin B2, Calcium, Vitamin B1, and Vitamin B6, while Rutabagas has more Vitamin A RAE.
  • Rapini's daily need coverage for Vitamin K is 186% higher.
  • Rutabagas contain 5 times less Vitamin E than Rapini. Rapini contains 1.62mg of Vitamin E , while Rutabagas contain 0.3mg.

The food types used in this comparison are Broccoli raab, raw and Rutabagas, raw.

Infographic

Rapini vs Rutabagas infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +151.2%
Contains more Iron +386.4%
Contains more Phosphorus +37.7%
Contains more Zinc +220.8%
Contains more Copper +31.3%
Contains more Potassium +55.6%
Contains less Sodium -63.6%
Equal in Magnesium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Calcium +151.2%
Contains more Iron +386.4%
Contains more Phosphorus +37.7%
Contains more Zinc +220.8%
Contains more Copper +31.3%
Contains more Potassium +55.6%
Contains less Sodium -63.6%
Equal in Magnesium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
9
:
Contains more Vitamin A +131000%
Contains more Vitamin E +440%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +71%
Contains more Folate +295.2%
Contains more Vitamin K +74566.7%
Contains more Vitamin C +23.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +131000%
Contains more Vitamin E +440%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +71%
Contains more Folate +295.2%
Contains more Vitamin K +74566.7%
Contains more Vitamin C +23.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Rutabagas
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Rutabagas Opinion
Net carbs 0.15g 6.32g Rutabagas
Protein 3.17g 1.08g Rapini
Fats 0.49g 0.16g Rapini
Carbs 2.85g 8.62g Rutabagas
Calories 22kcal 37kcal Rutabagas
Starch g 0.4g Rutabagas
Fructose 0.17g 1.61g Rutabagas
Sugar 0.38g 4.46g Rapini
Fiber 2.7g 2.3g Rapini
Calcium 108mg 43mg Rapini
Iron 2.14mg 0.44mg Rapini
Magnesium 22mg 20mg Rapini
Phosphorus 73mg 53mg Rapini
Potassium 196mg 305mg Rutabagas
Sodium 33mg 12mg Rutabagas
Zinc 0.77mg 0.24mg Rapini
Copper 0.042mg 0.032mg Rapini
Vitamin A 2622IU 2IU Rapini
Vitamin E 1.62mg 0.3mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 25mg Rutabagas
Vitamin B1 0.162mg 0.09mg Rapini
Vitamin B2 0.129mg 0.04mg Rapini
Vitamin B3 1.221mg 0.7mg Rapini
Vitamin B5 0.322mg 0.16mg Rapini
Vitamin B6 0.171mg 0.1mg Rapini
Folate 83µg 21µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 0.3µg Rapini
Tryptophan 0.043mg mg Rapini
Threonine 0.106mg mg Rapini
Isoleucine 0.104mg mg Rapini
Leucine 0.17mg mg Rapini
Lysine 0.198mg mg Rapini
Methionine 0.048mg mg Rapini
Phenylalanine 0.128mg mg Rapini
Valine 0.153mg mg Rapini
Histidine 0.066mg mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.027g Rutabagas
Monounsaturated Fat 0.026g 0.025g Rapini
Polyunsaturated fat 0.13g 0.088g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
15
Rutabagas
Mineral Summary Score
27
Rapini
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
6%
Rutabagas
Carbohydrates
3%
Rapini
9%
Rutabagas
Fats
2%
Rapini
1%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.023g)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.08g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 40)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.1)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.