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Rapini vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between rapini and sunflower seeds

  • Rapini has more vitamin K and vitamin A; however, sunflower seeds have more vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, magnesium, and manganese.
  • Sunflower seeds' daily need coverage for vitamin E is 224% more.
  • Rapini has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Broccoli raab, raw and Seeds, sunflower seed kernels, dried.

Infographic

Rapini vs Sunflower seeds 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +38.5%
Contains more MagnesiumMagnesium +1377.3%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +145.3%
Contains more CopperCopper +4185.7%
Contains more ZincZinc +549.4%
Contains more PhosphorusPhosphorus +804.1%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +393.7%
Contains more SeleniumSelenium +5200%

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1342.9%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2071%
Contains more Vitamin B1Vitamin B1 +813.6%
Contains more Vitamin B2Vitamin B2 +175.2%
Contains more Vitamin B3Vitamin B3 +582.6%
Contains more Vitamin B5Vitamin B5 +250.9%
Contains more Vitamin B6Vitamin B6 +686.5%
Contains more FolateFolate +173.5%
Contains more CholineCholine +201.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1856.7%
Contains more ProteinProtein +555.5%
Contains more FatsFats +10402%
Contains more CarbsCarbs +601.8%
Contains more OtherOther +222.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +71161.5%
Contains more Poly. FatPolyunsaturated fat +17697.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
2
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +2172.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Sunflower seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Sunflower seeds DV% diff.
Vitamin E 1.62mg 35.17mg 224%
Copper 0.042mg 1.8mg 195%
Vitamin K 224µg 0µg 187%
Polyunsaturated fat 0.13g 23.137g 153%
Vitamin B1 0.162mg 1.48mg 110%
Selenium 1µg 53µg 95%
Vitamin B6 0.171mg 1.345mg 90%
Phosphorus 73mg 660mg 84%
Fats 0.49g 51.46g 78%
Magnesium 22mg 325mg 72%
Manganese 0.395mg 1.95mg 68%
Monounsaturated fat 0.026g 18.528g 46%
Vitamin B3 1.221mg 8.335mg 44%
Iron 2.14mg 5.25mg 39%
Zinc 0.77mg 5mg 38%
Folate 83µg 227µg 36%
Protein 3.17g 20.78g 35%
Calories 22kcal 584kcal 28%
Fiber 2.7g 8.6g 24%
Vitamin C 20.2mg 1.4mg 21%
Saturated fat 0.05g 4.455g 20%
Vitamin B2 0.129mg 0.355mg 17%
Vitamin B5 0.322mg 1.13mg 16%
Vitamin A 131µg 3µg 14%
Potassium 196mg 645mg 13%
Choline 18.3mg 55.1mg 7%
Carbs 2.85g 20g 6%
Calcium 108mg 78mg 3%
Sodium 33mg 9mg 1%
Net carbs 0.15g 11.4g N/A
Sugar 0.38g 2.62g N/A
Tryptophan 0.043mg 0.348mg 0%
Threonine 0.106mg 0.928mg 0%
Isoleucine 0.104mg 1.139mg 0%
Leucine 0.17mg 1.659mg 0%
Lysine 0.198mg 0.937mg 0%
Methionine 0.048mg 0.494mg 0%
Phenylalanine 0.128mg 1.169mg 0%
Valine 0.153mg 1.315mg 0%
Histidine 0.066mg 0.632mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
71%
Rapini
146%
Sunflower seeds
Minerals Daily Need Coverage Score
27%
Rapini
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.24g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 4.405g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.