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.
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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
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Calcium
+260%
Contains
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Iron
+45.6%
Contains
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Magnesium
+69.2%
Contains
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Phosphorus
+265%
Contains
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Potassium
+15.3%
Contains
less
Sodium
-95%
Contains
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Zinc
+305.3%
Contains
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Manganese
+161.6%
Contains
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Selenium
+66.7%
Contains
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Copper
+128.6%
Contains
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Calcium
+260%
Contains
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Iron
+45.6%
Contains
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Magnesium
+69.2%
Contains
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Phosphorus
+265%
Contains
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Potassium
+15.3%
Contains
less
Sodium
-95%
Contains
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Zinc
+305.3%
Contains
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Manganese
+161.6%
Contains
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Selenium
+66.7%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+14466.7%
Contains
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Vitamin E
+1057.1%
Contains
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Vitamin C
+37.4%
Contains
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Vitamin B1
+671.4%
Contains
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Vitamin B2
+486.4%
Contains
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Vitamin B3
+753.8%
Contains
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Vitamin B5
+246.2%
Contains
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Vitamin B6
+31.5%
Contains
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Folate
+245.8%
Contains
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Vitamin K
+1623.1%
Contains
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Vitamin A
+14466.7%
Contains
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Vitamin E
+1057.1%
Contains
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Vitamin C
+37.4%
Contains
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Vitamin B1
+671.4%
Contains
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Vitamin B2
+486.4%
Contains
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Vitamin B3
+753.8%
Contains
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Vitamin B5
+246.2%
Contains
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Vitamin B6
+31.5%
Contains
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Folate
+245.8%
Contains
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Vitamin K
+1623.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+248.4%
Contains
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Fats
+250%
Contains
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Carbs
+50.2%
Contains
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Other
+128.7%
Equal in Water - 92.52
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+248.4%
Contains
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Fats
+250%
Contains
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Carbs
+50.2%
Contains
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Other
+128.7%
Equal in Water - 92.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+100%
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Polyunsaturated fat
+94%
Contains
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Saturated Fat
-32%
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Contains
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+94%
Contains
less
Saturated Fat
-32%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
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Fructose
+325%
Contains
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Glucose
+40%
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+∞%
Contains
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Fructose
+325%
Contains
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Glucose
+40%
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 Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.15g | 1.38g |
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| Protein | 3.17g | 0.91g |
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| Fats | 0.49g | 0.14g |
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| Carbs | 2.85g | 4.28g |
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| Calories | 22kcal | 19kcal |
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| Fructose | 0.17g | 0.04g |
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| Sugar | 0.38g | 1.78g |
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| Fiber | 2.7g | 2.9g |
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| Calcium | 108mg | 30mg |
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| Iron | 2.14mg | 1.47mg |
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| Magnesium | 22mg | 13mg |
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| Phosphorus | 73mg | 20mg |
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| Potassium | 196mg | 170mg |
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| Sodium | 33mg | 661mg |
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| Zinc | 0.77mg | 0.19mg |
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| Copper | 0.042mg | 0.096mg |
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| Manganese | 0.395mg | 0.151mg |
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| Selenium | 1µg | 0.6µg |
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| Vitamin A | 2622IU | 18IU |
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| Vitamin A RAE | 131µg | 1µg |
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| Vitamin E | 1.62mg | 0.14mg |
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| Vitamin C | 20.2mg | 14.7mg |
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| Vitamin B1 | 0.162mg | 0.021mg |
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| Vitamin B2 | 0.129mg | 0.022mg |
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| Vitamin B3 | 1.221mg | 0.143mg |
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| Vitamin B5 | 0.322mg | 0.093mg |
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| Vitamin B6 | 0.171mg | 0.13mg |
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| Folate | 83µg | 24µg |
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| Vitamin K | 224µg | 13µg |
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| Tryptophan | 0.043mg | 0.008mg |
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| Threonine | 0.106mg | 0.025mg |
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| Isoleucine | 0.104mg | 0.021mg |
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| Leucine | 0.17mg | 0.029mg |
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| Lysine | 0.198mg | 0.031mg |
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| Methionine | 0.048mg | 0.009mg |
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| Phenylalanine | 0.128mg | 0.023mg |
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| Valine | 0.153mg | 0.03mg |
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| Histidine | 0.066mg | 0.016mg |
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| Saturated Fat | 0.05g | 0.034g |
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| Monounsaturated Fat | 0.026g | 0.013g |
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| Polyunsaturated fat | 0.13g | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
13%
Minerals Daily Need Coverage Score
27%
24%
Comparison summary
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.016g)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 628mg)
Which food is cheaper?
Rapini is cheaper (difference - $0.6)
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)