Rapini vs. Spinach raw — In-Depth Nutrition Comparison
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Summary of differences between Rapini and Spinach raw
- Rapini has more Vitamin B1, however, Spinach raw is higher in Vitamin K, Vitamin A, Folate, Manganese, Magnesium, Potassium, Copper, Vitamin C, and Iron.
- Spinach raw covers your daily need of Vitamin K 216% more than Rapini.
- Rapini has 2 times more Vitamin B1 than Spinach raw. While Rapini has 0.162mg of Vitamin B1, Spinach raw has only 0.078mg.
These are the specific foods used in this comparison Broccoli raab, raw and Spinach, raw.
Infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +45.3% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains less SodiumSodium | -58.2% |
| Contains more MagnesiumMagnesium | +259.1% |
| Contains more PotassiumPotassium | +184.7% |
| Contains more IronIron | +26.6% |
| Contains more CopperCopper | +209.5% |
| Contains more ManganeseManganese | +127.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +107.7% |
| Contains more Vitamin B3Vitamin B3 | +68.6% |
| Contains more Vitamin B5Vitamin B5 | +395.4% |
| Contains more Vitamin CVitamin C | +39.1% |
| Contains more Vitamin AVitamin A | +257.6% |
| Contains more Vitamin EVitamin E | +25.3% |
| Contains more Vitamin B2Vitamin B2 | +46.5% |
| Contains more Vitamin B6Vitamin B6 | +14% |
| Contains more Vitamin KVitamin K | +115.6% |
| Contains more FolateFolate | +133.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +25.6% |
| Contains more CarbsCarbs | +27.4% |
| Contains more OtherOther | +83% |
~equal in
Protein
~2.86g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.05 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
Saturated Fat:
Sat. Fat
0.063 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated Fat | -20.6% |
| Contains more Mono. FatMonounsaturated Fat | +160% |
| Contains more Poly. FatPolyunsaturated fat | +26.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +57.1% |
| Contains more FructoseFructose | +13.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0.11g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 22kcal | 23kcal |
|
| Protein | 3.17g | 2.86g |
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| Fats | 0.49g | 0.39g |
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| Vitamin C | 20.2mg | 28.1mg |
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| Net carbs | 0.15g | 1.43g |
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| Carbs | 2.85g | 3.63g |
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| Magnesium | 22mg | 79mg |
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| Calcium | 108mg | 99mg |
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| Potassium | 196mg | 558mg |
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| Iron | 2.14mg | 2.71mg |
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| Sugar | 0.38g | 0.42g |
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| Fiber | 2.7g | 2.2g |
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| Copper | 0.042mg | 0.13mg |
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| Zinc | 0.77mg | 0.53mg |
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| Phosphorus | 73mg | 49mg |
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| Sodium | 33mg | 79mg |
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| Vitamin A | 2622IU | 9377IU |
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| Vitamin A | 131µg | 469µg |
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| Vitamin E | 1.62mg | 2.03mg |
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| Manganese | 0.395mg | 0.897mg |
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| Selenium | 1µg | 1µg | |
| Vitamin B1 | 0.162mg | 0.078mg |
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| Vitamin B2 | 0.129mg | 0.189mg |
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| Vitamin B3 | 1.221mg | 0.724mg |
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| Vitamin B5 | 0.322mg | 0.065mg |
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| Vitamin B6 | 0.171mg | 0.195mg |
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| Vitamin K | 224µg | 482.9µg |
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| Folate | 83µg | 194µg |
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| Choline | 18.3mg | 19.3mg |
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| Saturated Fat | 0.05g | 0.063g |
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| Monounsaturated Fat | 0.026g | 0.01g |
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| Polyunsaturated fat | 0.13g | 0.165g |
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| Tryptophan | 0.043mg | 0.039mg |
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| Threonine | 0.106mg | 0.122mg |
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| Isoleucine | 0.104mg | 0.147mg |
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| Leucine | 0.17mg | 0.223mg |
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| Lysine | 0.198mg | 0.174mg |
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| Methionine | 0.048mg | 0.053mg |
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| Phenylalanine | 0.128mg | 0.129mg |
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| Valine | 0.153mg | 0.161mg |
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| Histidine | 0.066mg | 0.064mg |
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| Fructose | 0.17g | 0.15g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
80%
168%
Minerals Daily Need Coverage Score
27%
45%
Comparison summary
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is cheaper?
Spinach raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
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)