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Rapini vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between rapini and spelt?

  • Rapini is richer in vitamin K and vitamin A, yet spelt is richer in manganese, copper, phosphorus, vitamin B3, fiber, iron, magnesium, and zinc.
  • Rapini's daily need coverage for vitamin K is 184% higher.
  • Rapini has 262 times more vitamin A than spelt. Rapini has 2622IU of vitamin A, while spelt has 10IU.
  • Rapini has a lower glycemic index than spelt.

We used Broccoli raab, raw and Spelt, uncooked types in this comparison.

Infographic

Rapini vs Spelt 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
1
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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +300%
Contains more MagnesiumMagnesium +518.2%
Contains more PotassiumPotassium +98%
Contains more IronIron +107.5%
Contains more CopperCopper +1116.7%
Contains more ZincZinc +326%
Contains more PhosphorusPhosphorus +449.3%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +655.2%
Contains more SeleniumSelenium +1070%

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
7
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%
Spelt
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105.1%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin KVitamin K +6122.2%
Contains more FolateFolate +84.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +124.7%
Contains more Vitamin B3Vitamin B3 +460.4%
Contains more Vitamin B5Vitamin B5 +231.7%
Contains more Vitamin B6Vitamin B6 +34.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +739.8%
Contains more ProteinProtein +359.6%
Contains more FatsFats +395.9%
Contains more CarbsCarbs +2362.8%
Contains more OtherOther +90.4%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +1611.5%
Contains more Poly. FatPolyunsaturated fat +867.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
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
Spelt
5
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +436.4%
Contains more GlucoseGlucose +740%
Contains more FructoseFructose +41.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Spelt
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Spelt DV% diff.
Vitamin K 224µg 3.6µg 184%
Manganese 0.395mg 2.983mg 113%
Copper 0.042mg 0.511mg 52%
Phosphorus 73mg 401mg 47%
Vitamin B3 1.221mg 6.843mg 35%
Fiber 2.7g 10.7g 32%
Iron 2.14mg 4.44mg 29%
Magnesium 22mg 136mg 27%
Protein 3.17g 14.57g 23%
Zinc 0.77mg 3.28mg 23%
Vitamin C 20.2mg 0mg 22%
Carbs 2.85g 70.19g 22%
Starch 53.92g 22%
Selenium 1µg 11.7µg 19%
Vitamin B1 0.162mg 0.364mg 17%
Calories 22kcal 338kcal 16%
Vitamin B5 0.322mg 1.068mg 15%
Vitamin A 131µg 0µg 15%
Folate 83µg 45µg 10%
Polyunsaturated fat 0.13g 1.258g 8%
Calcium 108mg 27mg 8%
Vitamin E 1.62mg 0.79mg 6%
Potassium 196mg 388mg 6%
Vitamin B6 0.171mg 0.23mg 5%
Choline 18.3mg 3%
Fats 0.49g 2.43g 3%
Saturated fat 0.05g 0.406g 2%
Monounsaturated fat 0.026g 0.445g 1%
Sodium 33mg 8mg 1%
Vitamin B2 0.129mg 0.113mg 1%
Net carbs 0.15g 59.49g N/A
Sugar 0.38g 6.82g N/A
Tryptophan 0.043mg 0.132mg 0%
Threonine 0.106mg 0.443mg 0%
Isoleucine 0.104mg 0.552mg 0%
Leucine 0.17mg 1.07mg 0%
Lysine 0.198mg 0.409mg 0%
Methionine 0.048mg 0.258mg 0%
Phenylalanine 0.128mg 0.737mg 0%
Valine 0.153mg 0.681mg 0%
Histidine 0.066mg 0.36mg 0%
Fructose 0.17g 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

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

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
32%
Spelt
Minerals Daily Need Coverage Score
27%
Rapini
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 25mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 6.44g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.356g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 31)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.