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Rapini vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between rapini and flax seeds?

  • Rapini is richer in vitamin K and vitamin A, yet flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, and selenium.
  • Rapini's daily need coverage for vitamin K is 183% higher.

We used Broccoli raab, raw and Seeds, flaxseed types in this comparison.

Infographic

Rapini vs Flax seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
0
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +136.1%
Contains more PotassiumPotassium +314.8%
Contains more IronIron +167.8%
Contains more CopperCopper +2804.8%
Contains more ZincZinc +463.6%
Contains more PhosphorusPhosphorus +779.5%
Contains more ManganeseManganese +528.4%
Contains more SeleniumSelenium +2440%
~equal in Sodium ~30mg

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
4
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +3266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +422.6%
Contains more Vitamin KVitamin K +5109.3%
Contains more Vitamin B1Vitamin B1 +914.8%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin B3Vitamin B3 +152.3%
Contains more Vitamin B5Vitamin B5 +205.9%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more CholineCholine +330.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1229.7%
Contains more ProteinProtein +477%
Contains more FatsFats +8504.1%
Contains more CarbsCarbs +913.3%
Contains more OtherOther +294.7%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +28850%
Contains more Poly. FatPolyunsaturated fat +22000%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
1
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +945.5%
Contains more GlucoseGlucose +300%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Flax seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Flax seeds DV% diff.
Polyunsaturated fat 0.13g 28.73g 191%
Vitamin K 224µg 4.3µg 183%
Copper 0.042mg 1.22mg 131%
Vitamin B1 0.162mg 1.644mg 124%
Fiber 2.7g 27.3g 98%
Manganese 0.395mg 2.482mg 91%
Magnesium 22mg 392mg 88%
Phosphorus 73mg 642mg 81%
Fats 0.49g 42.16g 64%
Iron 2.14mg 5.73mg 45%
Selenium 1µg 25.4µg 44%
Zinc 0.77mg 4.34mg 32%
Protein 3.17g 18.29g 30%
Calories 22kcal 534kcal 26%
Vitamin B6 0.171mg 0.473mg 23%
Vitamin C 20.2mg 0.6mg 22%
Monounsaturated fat 0.026g 7.527g 19%
Potassium 196mg 813mg 18%
Saturated fat 0.05g 3.663g 16%
Vitamin A 131µg 0µg 15%
Calcium 108mg 255mg 15%
Vitamin B5 0.322mg 0.985mg 13%
Vitamin B3 1.221mg 3.08mg 12%
Choline 18.3mg 78.7mg 11%
Vitamin E 1.62mg 0.31mg 9%
Carbs 2.85g 28.88g 9%
Vitamin B2 0.129mg 0.161mg 2%
Folate 83µg 87µg 1%
Net carbs 0.15g 1.58g N/A
Sugar 0.38g 1.55g N/A
Sodium 33mg 30mg 0%
Tryptophan 0.043mg 0.297mg 0%
Threonine 0.106mg 0.766mg 0%
Isoleucine 0.104mg 0.896mg 0%
Leucine 0.17mg 1.235mg 0%
Lysine 0.198mg 0.862mg 0%
Methionine 0.048mg 0.37mg 0%
Phenylalanine 0.128mg 0.957mg 0%
Valine 0.153mg 1.072mg 0%
Histidine 0.066mg 0.472mg 0%
Fructose 0.17g 0g 0%
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
71%
Rapini
62%
Flax seeds
Minerals Daily Need Coverage Score
27%
Rapini
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.17g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 3.613g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.6)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.