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  6. Rapini vs. Shallot

Rapini vs. Shallot — In-Depth Nutrition Comparison

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Summary of differences between Rapini and Shallot

  • Rapini has more Vitamin K, Vitamin A RAE, Vitamin C, Folate, Iron, Vitamin E , Vitamin B1, Vitamin B2, and Calcium, however, Shallot is higher in Vitamin B6.
  • Rapini covers your daily need of Vitamin K 186% more than Shallot.

These are the specific foods used in this comparison Broccoli raab, raw and Shallots, raw.

Infographic

Rapini vs Shallot 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
Rapini
6
:
4
Shallot
Shallot
Contains more Calcium +191.9%
Contains more Iron +78.3%
Contains more Phosphorus +21.7%
Contains more Zinc +92.5%
Contains more Manganese +35.3%
Contains more Potassium +70.4%
Contains less Sodium -63.6%
Contains more Copper +109.5%
Contains more Selenium +20%
Equal in Magnesium - 21
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +191.9%
Contains more Iron +78.3%
Contains more Phosphorus +21.7%
Contains more Zinc +92.5%
Contains more Manganese +35.3%
Contains more Potassium +70.4%
Contains less Sodium -63.6%
Contains more Copper +109.5%
Contains more Selenium +20%
Equal in Magnesium - 21

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
Rapini
9
:
1
Shallot
Shallot
Contains more Vitamin A +65450%
Contains more Vitamin E +3950%
Contains more Vitamin C +152.5%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B5 +11%
Contains more Folate +144.1%
Contains more Vitamin K +27900%
Contains more Vitamin B6 +101.8%
Equal in Vitamin B5 - 0.29
Rapini
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +65450%
Contains more Vitamin E +3950%
Contains more Vitamin C +152.5%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B5 +11%
Contains more Folate +144.1%
Contains more Vitamin K +27900%
Contains more Vitamin B6 +101.8%
Equal in Vitamin B5 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
4
:
1
Shallot
Shallot
Contains more Protein +26.8%
Contains more Fats +390%
Contains more Water +16%
Contains more Other +17.5%
Contains more Carbs +489.5%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Protein +26.8%
Contains more Fats +390%
Contains more Water +16%
Contains more Other +17.5%
Contains more Carbs +489.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Shallot
Shallot
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +233.3%
Contains less Saturated Fat -66%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +233.3%
Contains less Saturated Fat -66%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Shallot Opinion
Net carbs 0.15g 13.6g Shallot
Protein 3.17g 2.5g Rapini
Fats 0.49g 0.1g Rapini
Carbs 2.85g 16.8g Shallot
Calories 22kcal 72kcal Shallot
Fructose 0.17g Rapini
Sugar 0.38g 7.87g Rapini
Fiber 2.7g 3.2g Shallot
Calcium 108mg 37mg Rapini
Iron 2.14mg 1.2mg Rapini
Magnesium 22mg 21mg Rapini
Phosphorus 73mg 60mg Rapini
Potassium 196mg 334mg Shallot
Sodium 33mg 12mg Shallot
Zinc 0.77mg 0.4mg Rapini
Copper 0.042mg 0.088mg Shallot
Manganese 0.395mg 0.292mg Rapini
Selenium 1µg 1.2µg Shallot
Vitamin A 2622IU 4IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.04mg Rapini
Vitamin C 20.2mg 8mg Rapini
Vitamin B1 0.162mg 0.06mg Rapini
Vitamin B2 0.129mg 0.02mg Rapini
Vitamin B3 1.221mg 0.2mg Rapini
Vitamin B5 0.322mg 0.29mg Rapini
Vitamin B6 0.171mg 0.345mg Shallot
Folate 83µg 34µg Rapini
Vitamin K 224µg 0.8µg Rapini
Tryptophan 0.043mg 0.028mg Rapini
Threonine 0.106mg 0.098mg Rapini
Isoleucine 0.104mg 0.106mg Shallot
Leucine 0.17mg 0.149mg Rapini
Lysine 0.198mg 0.125mg Rapini
Methionine 0.048mg 0.027mg Rapini
Phenylalanine 0.128mg 0.081mg Rapini
Valine 0.153mg 0.11mg Rapini
Histidine 0.066mg 0.043mg Rapini
Saturated Fat 0.05g 0.017g Shallot
Monounsaturated Fat 0.026g 0.014g Rapini
Polyunsaturated fat 0.13g 0.039g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
15%
Shallot
Minerals Daily Need Coverage Score
27%
Rapini
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.1)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 7.49g)
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

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.