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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, Iron, Folate, Vitamin A RAE, 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.

We used Broccoli raab, raw and Squash, summer, all varieties, raw types in this article.

Infographic

Rapini vs Summer squash 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +620%
Contains more Iron +511.4%
Contains more Magnesium +29.4%
Contains more Phosphorus +92.1%
Contains more Zinc +165.5%
Contains more Potassium +33.7%
Contains less Sodium -93.9%
Contains more Copper +21.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +620%
Contains more Iron +511.4%
Contains more Magnesium +29.4%
Contains more Phosphorus +92.1%
Contains more Zinc +165.5%
Contains more Potassium +33.7%
Contains less Sodium -93.9%
Contains more Copper +21.4%

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
8
:
Contains more Vitamin A +1211%
Contains more Vitamin E +1250%
Contains more Vitamin C +18.8%
Contains more Vitamin B1 +237.5%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B5 +107.7%
Contains more Folate +186.2%
Contains more Vitamin K +7366.7%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B6 +27.5%
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 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +1211%
Contains more Vitamin E +1250%
Contains more Vitamin C +18.8%
Contains more Vitamin B1 +237.5%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B5 +107.7%
Contains more Folate +186.2%
Contains more Vitamin K +7366.7%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B6 +27.5%

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

All nutrients comparison - raw data values

Nutrient Rapini Summer squash Opinion
Net carbs 0.15g 2.25g Summer squash
Protein 3.17g 1.21g Rapini
Fats 0.49g 0.18g Rapini
Carbs 2.85g 3.35g Summer squash
Calories 22kcal 16kcal Rapini
Starch g g
Fructose 0.17g 0.95g Summer squash
Sugar 0.38g 2.2g Rapini
Fiber 2.7g 1.1g Rapini
Calcium 108mg 15mg Rapini
Iron 2.14mg 0.35mg Rapini
Magnesium 22mg 17mg Rapini
Phosphorus 73mg 38mg Rapini
Potassium 196mg 262mg Summer squash
Sodium 33mg 2mg Summer squash
Zinc 0.77mg 0.29mg Rapini
Copper 0.042mg 0.051mg Summer squash
Vitamin A 2622IU 200IU Rapini
Vitamin E 1.62mg 0.12mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 17mg Rapini
Vitamin B1 0.162mg 0.048mg Rapini
Vitamin B2 0.129mg 0.142mg Summer squash
Vitamin B3 1.221mg 0.487mg Rapini
Vitamin B5 0.322mg 0.155mg Rapini
Vitamin B6 0.171mg 0.218mg Summer squash
Folate 83µg 29µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 3µg Rapini
Tryptophan 0.043mg 0.011mg Rapini
Threonine 0.106mg 0.028mg Rapini
Isoleucine 0.104mg 0.042mg Rapini
Leucine 0.17mg 0.069mg Rapini
Lysine 0.198mg 0.065mg Rapini
Methionine 0.048mg 0.017mg Rapini
Phenylalanine 0.128mg 0.041mg Rapini
Valine 0.153mg 0.053mg Rapini
Histidine 0.066mg 0.025mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.044g Summer squash
Monounsaturated Fat 0.026g 0.016g Rapini
Polyunsaturated fat 0.13g 0.089g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
18
Summer squash
Mineral Summary Score
27
Rapini
12
Summer squash

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
7%
Summer squash
Carbohydrates
3%
Rapini
3%
Summer squash
Fats
2%
Rapini
1%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.82g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.