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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, 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 than Sauerkraut. While Rapini contains 131µg of Vitamin A, 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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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 Iron +45.6%
Contains more Calcium +260%
Contains more Potassium +15.3%
Contains more Magnesium +69.2%
Contains more Zinc +305.3%
Contains more Phosphorus +265%
Contains less Sodium -95%
Contains more Copper +128.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Iron +45.6%
Contains more Calcium +260%
Contains more Potassium +15.3%
Contains more Magnesium +69.2%
Contains more Zinc +305.3%
Contains more Phosphorus +265%
Contains less Sodium -95%
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 C +37.4%
Contains more Vitamin A +14466.7%
Contains more Vitamin E +1057.1%
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 Vitamin K +1623.1%
Contains more Folate +245.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +37.4%
Contains more Vitamin A +14466.7%
Contains more Vitamin E +1057.1%
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 Vitamin K +1623.1%
Contains more Folate +245.8%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Rapini Sauerkraut Opinion
Calories 22 19 Rapini
Protein 3.17 0.91 Rapini
Fats 0.49 0.14 Rapini
Vitamin C 20.2 14.7 Rapini
Net carbs 0.15000000596046448 1.3799999952316284 Sauerkraut
Carbs 2.85 4.28 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.47 Rapini
Calcium 108 30 Rapini
Potassium 196 170 Rapini
Magnesium 22 13 Rapini
Sugar 0.38 1.78 Rapini
Fiber 2.7 2.9 Sauerkraut
Copper 0.042 0.096 Sauerkraut
Zinc 0.77 0.19 Rapini
Starch
Phosphorus 73 20 Rapini
Sodium 33 661 Rapini
Vitamin A 2622 18 Rapini
Vitamin E 1.62 0.14 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.021 Rapini
Vitamin B2 0.129 0.022 Rapini
Vitamin B3 1.221 0.143 Rapini
Vitamin B5 0.322 0.093 Rapini
Vitamin B6 0.171 0.13 Rapini
Vitamin B12 0 0
Vitamin K 224 13 Rapini
Folate 83 24 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.034 Sauerkraut
Monounsaturated Fat 0.026 0.013 Rapini
Polyunsaturated fat 0.13 0.067 Rapini
Tryptophan 0.043 0.008 Rapini
Threonine 0.106 0.025 Rapini
Isoleucine 0.104 0.021 Rapini
Leucine 0.17 0.029 Rapini
Lysine 0.198 0.031 Rapini
Methionine 0.048 0.009 Rapini
Phenylalanine 0.128 0.023 Rapini
Valine 0.153 0.03 Rapini
Histidine 0.066 0.016 Rapini
Fructose 0.17 0.04 Rapini

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.