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Rapini vs Spinach - In-Depth Nutrition Comparison

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Summary of differences between Rapini and Spinach

  • Rapini has more Vitamin B1, however Spinach is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Magnesium, Potassium, Copper, Vitamin C, and Iron.
  • Spinach covers your daily need of Vitamin K 216% more than Rapini.
  • Rapini has 2 times more Vitamin B1 than Spinach. While Rapini has 0.162mg of Vitamin B1, Spinach has only 0.078mg.

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

Infographic

Rapini vs Spinach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
4
:
Contains more Phosphorus +49%
Contains less Sodium -58.2%
Contains more Zinc +45.3%
Contains more Iron +26.6%
Contains more Magnesium +259.1%
Contains more Potassium +184.7%
Contains more Copper +209.5%
Equal in Calcium - 99
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Contains more Phosphorus +49%
Contains less Sodium -58.2%
Contains more Zinc +45.3%
Contains more Iron +26.6%
Contains more Magnesium +259.1%
Contains more Potassium +184.7%
Contains more Copper +209.5%
Equal in Calcium - 99

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
3
:
Contains more Vitamin B1 +107.7%
Contains more Vitamin B3 +68.6%
Contains more Vitamin B5 +395.4%
Contains more Vitamin A +257.6%
Contains more Vitamin E +25.3%
Contains more Vitamin C +39.1%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B6 +14%
Contains more Folate +133.7%
Contains more Vitamin K +115.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B3 +68.6%
Contains more Vitamin B5 +395.4%
Contains more Vitamin A +257.6%
Contains more Vitamin E +25.3%
Contains more Vitamin C +39.1%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B6 +14%
Contains more Folate +133.7%
Contains more Vitamin K +115.6%

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 Spinach
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Spinach Opinion
Net carbs 0.15g 1.43g Spinach
Protein 3.17g 2.86g Rapini
Fats 0.49g 0.39g Rapini
Carbs 2.85g 3.63g Spinach
Calories 22kcal 23kcal Spinach
Starch g g
Fructose 0.17g 0.15g Rapini
Sugar 0.38g 0.42g Rapini
Fiber 2.7g 2.2g Rapini
Calcium 108mg 99mg Rapini
Iron 2.14mg 2.71mg Spinach
Magnesium 22mg 79mg Spinach
Phosphorus 73mg 49mg Rapini
Potassium 196mg 558mg Spinach
Sodium 33mg 79mg Rapini
Zinc 0.77mg 0.53mg Rapini
Copper 0.042mg 0.13mg Spinach
Vitamin A 2622IU 9377IU Spinach
Vitamin E 1.62mg 2.03mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 28.1mg Spinach
Vitamin B1 0.162mg 0.078mg Rapini
Vitamin B2 0.129mg 0.189mg Spinach
Vitamin B3 1.221mg 0.724mg Rapini
Vitamin B5 0.322mg 0.065mg Rapini
Vitamin B6 0.171mg 0.195mg Spinach
Folate 83µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 224µg 482.9µg Spinach
Tryptophan 0.043mg 0.039mg Rapini
Threonine 0.106mg 0.122mg Spinach
Isoleucine 0.104mg 0.147mg Spinach
Leucine 0.17mg 0.223mg Spinach
Lysine 0.198mg 0.174mg Rapini
Methionine 0.048mg 0.053mg Spinach
Phenylalanine 0.128mg 0.129mg Spinach
Valine 0.153mg 0.161mg Spinach
Histidine 0.066mg 0.064mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.063g Rapini
Monounsaturated Fat 0.026g 0.01g Rapini
Polyunsaturated fat 0.13g 0.165g Spinach

Which food is preferable for your diet?

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

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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
181
Spinach
Mineral Summary Score
27
Rapini
41
Spinach

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
17%
Spinach
Carbohydrates
3%
Rapini
4%
Spinach
Fats
2%
Rapini
2%
Spinach

Comparison summary

Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.013g)
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)
Which food is richer in minerals?
?
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

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.