Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Rapini
  5. Compare
  6. Rapini vs. Spinach raw

Rapini vs. Spinach raw — In-Depth Nutrition Comparison

Compare

Summary of differences between Rapini and Spinach raw

  • Rapini has more Vitamin B1, however, Spinach raw is higher in Vitamin K, Vitamin A RAE, 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

Rapini vs Spinach raw 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
4
:
5
Spinach raw
Spinach raw
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%
Contains more Manganese +127.1%
Equal in Calcium - 99
Equal in Selenium - 1
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
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%
Contains more Manganese +127.1%
Equal in Calcium - 99
Equal in Selenium - 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.
Rapini
Rapini
3
:
7
Spinach raw
Spinach raw
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%
Rapini
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%
Spinach raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Spinach raw
Spinach raw
Contains more Protein +10.8%
Contains more Fats +25.6%
Contains more Carbs +27.4%
Contains more Other +83%
Equal in Protein - 2.86
Equal in Water - 91.4
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +10.8%
Contains more Fats +25.6%
Contains more Carbs +27.4%
Contains more Other +83%
Equal in Protein - 2.86
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Spinach raw
Spinach raw
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +26.9%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +26.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
Rapini
2
:
2
Spinach raw
Spinach raw
Contains more Sucrose +57.1%
Contains more Fructose +13.3%
Contains more Galactose +∞%
Equal in Glucose - 0.11
Rapini
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
Spinach raw
16% 26% 35% 23%
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 Sucrose +57.1%
Contains more Fructose +13.3%
Contains more Galactose +∞%
Equal in Glucose - 0.11

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Spinach raw
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Rapini Spinach raw Opinion
Net carbs 0.15g 1.43g Spinach raw
Protein 3.17g 2.86g Rapini
Fats 0.49g 0.39g Rapini
Carbs 2.85g 3.63g Spinach raw
Calories 22kcal 23kcal Spinach raw
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 raw
Magnesium 22mg 79mg Spinach raw
Phosphorus 73mg 49mg Rapini
Potassium 196mg 558mg Spinach raw
Sodium 33mg 79mg Rapini
Zinc 0.77mg 0.53mg Rapini
Copper 0.042mg 0.13mg Spinach raw
Manganese 0.395mg 0.897mg Spinach raw
Selenium 1µg 1µg
Vitamin A 2622IU 9377IU Spinach raw
Vitamin A RAE 131µg 469µg Spinach raw
Vitamin E 1.62mg 2.03mg Spinach raw
Vitamin C 20.2mg 28.1mg Spinach raw
Vitamin B1 0.162mg 0.078mg Rapini
Vitamin B2 0.129mg 0.189mg Spinach raw
Vitamin B3 1.221mg 0.724mg Rapini
Vitamin B5 0.322mg 0.065mg Rapini
Vitamin B6 0.171mg 0.195mg Spinach raw
Folate 83µg 194µg Spinach raw
Vitamin K 224µg 482.9µg Spinach raw
Tryptophan 0.043mg 0.039mg Rapini
Threonine 0.106mg 0.122mg Spinach raw
Isoleucine 0.104mg 0.147mg Spinach raw
Leucine 0.17mg 0.223mg Spinach raw
Lysine 0.198mg 0.174mg Rapini
Methionine 0.048mg 0.053mg Spinach raw
Phenylalanine 0.128mg 0.129mg Spinach raw
Valine 0.153mg 0.161mg Spinach raw
Histidine 0.066mg 0.064mg Rapini
Saturated Fat 0.05g 0.063g Rapini
Monounsaturated Fat 0.026g 0.01g Rapini
Polyunsaturated fat 0.13g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
86%
Rapini
181%
Spinach raw
Minerals Daily Need Coverage Score
27%
Rapini
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spinach raw
Spinach raw 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)

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. Spinach raw - 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.