Rapini vs. Summer squash — In-Depth Nutrition Comparison
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What are the differences between rapini and summer squash?
- Rapini is richer than summer squash in vitamin K, vitamin A, iron, folate, vitamin E, manganese, vitamin B1, calcium, fiber, and phosphorus.
- Rapini's daily need coverage for vitamin K is 184% more.
- Rapini has 14 times more vitamin E than summer squash. While rapini has 1.62mg of vitamin E, summer squash has only 0.12mg.
- The glycemic index of summer squash is lower.
We used Broccoli raab, raw and Squash, summer, all varieties, raw types in this article.
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 MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +620% |
| Contains more IronIron | +511.4% |
| Contains more ZincZinc | +165.5% |
| Contains more PhosphorusPhosphorus | +92.1% |
| Contains more ManganeseManganese | +125.7% |
| Contains more SeleniumSelenium | +400% |
| Contains more PotassiumPotassium | +33.7% |
| Contains more CopperCopper | +21.4% |
| Contains less SodiumSodium | -93.9% |
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 CVitamin C | +18.8% |
| Contains more Vitamin AVitamin A | +1210% |
| Contains more Vitamin EVitamin E | +1250% |
| Contains more Vitamin B1Vitamin B1 | +237.5% |
| Contains more Vitamin B3Vitamin B3 | +150.7% |
| Contains more Vitamin B5Vitamin B5 | +107.7% |
| Contains more Vitamin KVitamin K | +7366.7% |
| Contains more FolateFolate | +186.2% |
| Contains more CholineCholine | +173.1% |
| Contains more Vitamin B2Vitamin B2 | +10.1% |
| Contains more Vitamin B6Vitamin B6 | +27.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 3µg | 184% |
| Iron | 2.14mg | 0.35mg | 22% |
| Folate | 83µg | 29µg | 14% |
| Vitamin A | 131µg | 10µg | 13% |
| Vitamin E | 1.62mg | 0.12mg | 10% |
| Vitamin B1 | 0.162mg | 0.048mg | 10% |
| Manganese | 0.395mg | 0.175mg | 10% |
| Calcium | 108mg | 15mg | 9% |
| Fiber | 2.7g | 1.1g | 6% |
| Vitamin B3 | 1.221mg | 0.487mg | 5% |
| Phosphorus | 73mg | 38mg | 5% |
| Vitamin B6 | 0.171mg | 0.218mg | 4% |
| Protein | 3.17g | 1.21g | 4% |
| Zinc | 0.77mg | 0.29mg | 4% |
| Vitamin C | 20.2mg | 17mg | 4% |
| Vitamin B5 | 0.322mg | 0.155mg | 3% |
| Potassium | 196mg | 262mg | 2% |
| Choline | 18.3mg | 6.7mg | 2% |
| Vitamin B2 | 0.129mg | 0.142mg | 1% |
| Fructose | 0.17g | 0.95g | 1% |
| Selenium | 1µg | 0.2µg | 1% |
| Magnesium | 22mg | 17mg | 1% |
| Copper | 0.042mg | 0.051mg | 1% |
| Sodium | 33mg | 2mg | 1% |
| Calories | 22kcal | 16kcal | 0% |
| Fats | 0.49g | 0.18g | 0% |
| Carbs | 2.85g | 3.35g | 0% |
| Net carbs | 0.15g | 2.25g | N/A |
| Sugar | 0.38g | 2.2g | N/A |
| Saturated fat | 0.05g | 0.044g | 0% |
| Monounsaturated fat | 0.026g | 0.016g | 0% |
| Polyunsaturated fat | 0.13g | 0.089g | 0% |
| Tryptophan | 0.043mg | 0.011mg | 0% |
| Threonine | 0.106mg | 0.028mg | 0% |
| Isoleucine | 0.104mg | 0.042mg | 0% |
| Leucine | 0.17mg | 0.069mg | 0% |
| Lysine | 0.198mg | 0.065mg | 0% |
| Methionine | 0.048mg | 0.017mg | 0% |
| Phenylalanine | 0.128mg | 0.041mg | 0% |
| Valine | 0.153mg | 0.053mg | 0% |
| Histidine | 0.066mg | 0.025mg | 0% |
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:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +162% |
| Contains more FatsFats | +172.2% |
| Contains more OtherOther | +51.6% |
| Contains more CarbsCarbs | +17.5% |
~equal in
Water
~94.64g
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
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +62.5% |
| Contains more Poly. FatPolyunsaturated fat | +46.1% |
| Contains less Sat. FatSaturated fat | -12% |
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:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +266.7% |
| Contains more GlucoseGlucose | +650% |
| Contains more FructoseFructose | +458.8% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
