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Rapini vs Spinach - In-Depth Nutrition Comparison

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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 Zinc +45.3%
Contains more Phosphorus +49%
Contains less Sodium -58.2%
Contains more Iron +26.6%
Contains more Potassium +184.7%
Contains more Magnesium +259.1%
Contains more Copper +209.5%
Equal in Calcium - 99
Contains more Zinc +45.3%
Contains more Phosphorus +49%
Contains less Sodium -58.2%
Contains more Iron +26.6%
Contains more Potassium +184.7%
Contains more Magnesium +259.1%
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 C +39.1%
Contains more Vitamin A +257.6%
Contains more Vitamin E +25.3%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B6 +14%
Contains more Vitamin K +115.6%
Contains more Folate, total +133.7%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B3 +68.6%
Contains more Vitamin B5 +395.4%
Contains more Vitamin C +39.1%
Contains more Vitamin A +257.6%
Contains more Vitamin E +25.3%
Contains more Vitamin B2 +46.5%
Contains more Vitamin B6 +14%
Contains more Vitamin K +115.6%
Contains more Folate, total +133.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
100
Rapini
214
Spinach
Mineral Summary Score
19
Rapini
30
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 the food
Protein
19%
Rapini
17%
Spinach
Carbohydrates
3%
Rapini
4%
Spinach
Fats
2%
Rapini
2%
Spinach

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Rapini
Rapini contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rapini Spinach Opinion
Calories 22 23 Spinach
Protein 3.17 2.86 Rapini
Fats 0.49 0.39 Rapini
Vitamin C 20.2 28.1 Spinach
Carbs 2.85 3.63 Spinach
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 2.71 Spinach
Calcium 108 99 Rapini
Potassium 196 558 Spinach
Magnesium 22 79 Spinach
Sugars 0.38 0.42 Spinach
Fiber 2.7 2.2 Rapini
Copper 0.042 0.13 Spinach
Zinc 0.77 0.53 Rapini
Starch
Phosphorus 73 49 Rapini
Sodium 33 79 Rapini
Vitamin A 2622 9377 Spinach
Vitamin E 1.62 2.03 Spinach
Vitamin D 0 0
Vitamin B1 0.162 0.078 Rapini
Vitamin B2 0.129 0.189 Spinach
Vitamin B3 1.221 0.724 Rapini
Vitamin B5 0.322 0.065 Rapini
Vitamin B6 0.171 0.195 Spinach
Vitamin B12 0 0
Vitamin K 224 482.9 Spinach
Folate, total 83 194 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.05 0.063 Rapini
Monounsaturated Fat 0.026 0.01 Rapini
Polyunsaturated fat 0.13 0.165 Spinach
Tryptophan 0.043 0.039 Rapini
Threonine 0.106 0.122 Spinach
Isoleucine 0.104 0.147 Spinach
Leucine 0.17 0.223 Spinach
Lysine 0.198 0.174 Rapini
Methionine 0.048 0.053 Spinach
Phenylalanine 0.128 0.129 Spinach
Valine 0.153 0.161 Spinach
Histidine 0.066 0.064 Rapini
Fructose 0.17 0.15 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.