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  6. Rapini vs. Garlic powder

Rapini vs. Garlic powder — In-Depth Nutrition Comparison

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What are the main differences between rapini and garlic powder?

  • Rapini is richer in vitamin K and vitamin A, yet garlic powder is richer in vitamin B6, copper, phosphorus, iron, selenium, potassium, manganese, and fiber.
  • Rapini's daily need coverage for vitamin K is 186% higher.
  • Garlic powder has a lower glycemic index than rapini.

We used Broccoli raab, raw and Spices, garlic powder types in this comparison.

Infographic

Rapini vs Garlic powder 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
2
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +36.7%
Contains less SodiumSodium -45%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +508.7%
Contains more IronIron +164%
Contains more CopperCopper +1169%
Contains more ZincZinc +288.3%
Contains more PhosphorusPhosphorus +467.1%
Contains more ManganeseManganese +147.8%
Contains more SeleniumSelenium +2290%

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
6
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +1583.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +141.8%
Contains more Vitamin B3Vitamin B3 +53.4%
Contains more Vitamin KVitamin K +55900%
Contains more FolateFolate +76.6%
Contains more Vitamin B1Vitamin B1 +168.5%
Contains more Vitamin B5Vitamin B5 +130.7%
Contains more Vitamin B6Vitamin B6 +867.3%
Contains more CholineCholine +268.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Garlic powder DV% diff.
Vitamin K 224µg 0.4µg 186%
Vitamin B6 0.171mg 1.654mg 114%
Copper 0.042mg 0.533mg 55%
Phosphorus 73mg 414mg 49%
Iron 2.14mg 5.65mg 44%
Selenium 1µg 23.9µg 42%
Potassium 196mg 1193mg 29%
Protein 3.17g 16.55g 27%
Manganese 0.395mg 0.979mg 25%
Fiber 2.7g 9g 25%
Vitamin B1 0.162mg 0.435mg 23%
Carbs 2.85g 72.73g 23%
Vitamin C 20.2mg 1.2mg 21%
Zinc 0.77mg 2.99mg 20%
Vitamin A 131µg 0µg 15%
Calories 22kcal 331kcal 15%
Magnesium 22mg 77mg 13%
Folate 83µg 47µg 9%
Choline 18.3mg 67.5mg 9%
Vitamin B5 0.322mg 0.743mg 8%
Vitamin E 1.62mg 0.67mg 6%
Calcium 108mg 79mg 3%
Vitamin B3 1.221mg 0.796mg 3%
Saturated fat 0.05g 0.249g 1%
Vitamin B2 0.129mg 0.141mg 1%
Sodium 33mg 60mg 1%
Fats 0.49g 0.73g 0%
Net carbs 0.15g 63.73g N/A
Sugar 0.38g 2.43g N/A
Monounsaturated fat 0.026g 0.115g 0%
Polyunsaturated fat 0.13g 0.178g 0%
Tryptophan 0.043mg 0.121mg 0%
Threonine 0.106mg 0.374mg 0%
Isoleucine 0.104mg 0.414mg 0%
Leucine 0.17mg 0.728mg 0%
Lysine 0.198mg 0.768mg 0%
Methionine 0.048mg 0.111mg 0%
Phenylalanine 0.128mg 0.525mg 0%
Valine 0.153mg 0.667mg 0%
Histidine 0.066mg 0.263mg 0%
Fructose 0.17g 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1334.9%
Contains more ProteinProtein +422.1%
Contains more FatsFats +49%
Contains more CarbsCarbs +2451.9%
Contains more OtherOther +276.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +342.3%
Contains more Poly. FatPolyunsaturated fat +36.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
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
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +42.9%
Contains more SucroseSucrose +1763.6%
Contains more FructoseFructose +82.4%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.