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Rapini vs Sauerkraut - In-Depth Nutrition Comparison

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A recap on differences between Rapini and Sauerkraut

  • Rapini is higher than Sauerkraut in Vitamin K, Folate, Vitamin A RAE, Vitamin B1, Manganese, Vitamin E , Iron, Vitamin B2, and Calcium.
  • Rapini covers your daily Vitamin K needs 176% more than Sauerkraut.
  • Rapini contains 131 times more Vitamin A RAE than Sauerkraut. While Rapini contains 131µg of Vitamin A RAE, Sauerkraut contains only 1µg.
  • The amount of Sodium in Rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Sauerkraut, canned, solids and liquids.

Infographic

Rapini vs Sauerkraut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +260%
Contains more Iron +45.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +265%
Contains more Potassium +15.3%
Contains less Sodium -95%
Contains more Zinc +305.3%
Contains more Copper +128.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +260%
Contains more Iron +45.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +265%
Contains more Potassium +15.3%
Contains less Sodium -95%
Contains more Zinc +305.3%
Contains more Copper +128.6%

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
10
:
Contains more Vitamin A +14466.7%
Contains more Vitamin E +1057.1%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +671.4%
Contains more Vitamin B2 +486.4%
Contains more Vitamin B3 +753.8%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +31.5%
Contains more Folate +245.8%
Contains more Vitamin K +1623.1%
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 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +14466.7%
Contains more Vitamin E +1057.1%
Contains more Vitamin C +37.4%
Contains more Vitamin B1 +671.4%
Contains more Vitamin B2 +486.4%
Contains more Vitamin B3 +753.8%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +31.5%
Contains more Folate +245.8%
Contains more Vitamin K +1623.1%

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 Sauerkraut
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Rapini Sauerkraut Opinion
Net carbs 0.15g 1.38g Sauerkraut
Protein 3.17g 0.91g Rapini
Fats 0.49g 0.14g Rapini
Carbs 2.85g 4.28g Sauerkraut
Calories 22kcal 19kcal Rapini
Starch g g
Fructose 0.17g 0.04g Rapini
Sugar 0.38g 1.78g Rapini
Fiber 2.7g 2.9g Sauerkraut
Calcium 108mg 30mg Rapini
Iron 2.14mg 1.47mg Rapini
Magnesium 22mg 13mg Rapini
Phosphorus 73mg 20mg Rapini
Potassium 196mg 170mg Rapini
Sodium 33mg 661mg Rapini
Zinc 0.77mg 0.19mg Rapini
Copper 0.042mg 0.096mg Sauerkraut
Vitamin A 2622IU 18IU Rapini
Vitamin E 1.62mg 0.14mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 14.7mg Rapini
Vitamin B1 0.162mg 0.021mg Rapini
Vitamin B2 0.129mg 0.022mg Rapini
Vitamin B3 1.221mg 0.143mg Rapini
Vitamin B5 0.322mg 0.093mg Rapini
Vitamin B6 0.171mg 0.13mg Rapini
Folate 83µg 24µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 13µg Rapini
Tryptophan 0.043mg 0.008mg Rapini
Threonine 0.106mg 0.025mg Rapini
Isoleucine 0.104mg 0.021mg Rapini
Leucine 0.17mg 0.029mg Rapini
Lysine 0.198mg 0.031mg Rapini
Methionine 0.048mg 0.009mg Rapini
Phenylalanine 0.128mg 0.023mg Rapini
Valine 0.153mg 0.03mg Rapini
Histidine 0.066mg 0.016mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.034g Sauerkraut
Monounsaturated Fat 0.026g 0.013g Rapini
Polyunsaturated fat 0.13g 0.067g Rapini

Which food is preferable for your diet?

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

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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
13
Sauerkraut
Mineral Summary Score
27
Rapini
28
Sauerkraut

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
5%
Sauerkraut
Carbohydrates
3%
Rapini
4%
Sauerkraut
Fats
2%
Rapini
1%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.016g)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 628mg)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.6)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.