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Rapini vs Taro - In-Depth Nutrition Comparison

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The main differences between Rapini and Taro

  • Rapini is richer in Vitamin K, Iron, Vitamin C, Folate, Vitamin A, Vitamin B2, and Calcium, yet Taro is richer in Copper, Potassium, and Vitamin B6.
  • Daily need coverage for Vitamin K from Rapini is 186% higher.
  • Rapini contains 33 times more Vitamin A than Taro. Rapini contains 131µg of Vitamin A, while Taro contains 4µg.

Food types used in this article are Broccoli raab, raw and Taro, raw.

Infographic

Rapini vs Taro 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
Rapini
3
:
5
Taro
Contains more Iron +289.1%
Contains more Calcium +151.2%
Contains more Zinc +234.8%
Contains more Potassium +201.5%
Contains more Magnesium +50%
Contains more Copper +309.5%
Contains more Phosphorus +15.1%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 13% 53% 24% 58% 7% 36% 2%
Contains more Iron +289.1%
Contains more Calcium +151.2%
Contains more Zinc +234.8%
Contains more Potassium +201.5%
Contains more Magnesium +50%
Contains more Copper +309.5%
Contains more Phosphorus +15.1%
Contains less Sodium -66.7%

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
:
2
Taro
Contains more Vitamin C +348.9%
Contains more Vitamin A +3350%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +416%
Contains more Vitamin B3 +103.5%
Contains more Vitamin K +22300%
Contains more Folate +277.3%
Contains more Vitamin E +46.9%
Contains more Vitamin B6 +65.5%
Equal in Vitamin B5 - 0.303
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 5% 48% 0% 24% 6% 12% 19% 66% 0% 3% 17%
Contains more Vitamin C +348.9%
Contains more Vitamin A +3350%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +416%
Contains more Vitamin B3 +103.5%
Contains more Vitamin K +22300%
Contains more Folate +277.3%
Contains more Vitamin E +46.9%
Contains more Vitamin B6 +65.5%
Equal in Vitamin B5 - 0.303

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
Taro
Mineral Summary Score
27
Rapini
26
Taro

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
9%
Taro
Carbohydrates
3%
Rapini
26%
Taro
Fats
2%
Rapini
1%
Taro

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.02g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 21)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Rapini Taro Opinion
Calories 22 112 Taro
Protein 3.17 1.5 Rapini
Fats 0.49 0.2 Rapini
Vitamin C 20.2 4.5 Rapini
Net carbs 0.15000000596046448 22.360000610351562 Taro
Carbs 2.85 26.46 Taro
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.55 Rapini
Calcium 108 43 Rapini
Potassium 196 591 Taro
Magnesium 22 33 Taro
Sugar 0.38 0.4 Rapini
Fiber 2.7 4.1 Taro
Copper 0.042 0.172 Taro
Zinc 0.77 0.23 Rapini
Starch
Phosphorus 73 84 Taro
Sodium 33 11 Taro
Vitamin A 2622 76 Rapini
Vitamin E 1.62 2.38 Taro
Vitamin D 0 0
Vitamin B1 0.162 0.095 Rapini
Vitamin B2 0.129 0.025 Rapini
Vitamin B3 1.221 0.6 Rapini
Vitamin B5 0.322 0.303 Rapini
Vitamin B6 0.171 0.283 Taro
Vitamin B12 0 0
Vitamin K 224 1 Rapini
Folate 83 22 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.041 Taro
Monounsaturated Fat 0.026 0.016 Rapini
Polyunsaturated fat 0.13 0.083 Rapini
Tryptophan 0.043 0.023 Rapini
Threonine 0.106 0.069 Rapini
Isoleucine 0.104 0.054 Rapini
Leucine 0.17 0.111 Rapini
Lysine 0.198 0.067 Rapini
Methionine 0.048 0.02 Rapini
Phenylalanine 0.128 0.082 Rapini
Valine 0.153 0.082 Rapini
Histidine 0.066 0.034 Rapini
Fructose 0.17 Rapini

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.