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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 RAE, 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 RAE than Taro. Rapini contains 131µg of Vitamin A RAE, 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 Calcium +151.2%
Contains more Iron +289.1%
Contains more Zinc +234.8%
Contains more Magnesium +50%
Contains more Phosphorus +15.1%
Contains more Potassium +201.5%
Contains less Sodium -66.7%
Contains more Copper +309.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 21% 24% 36% 53% 2% 7% 58%
Contains more Calcium +151.2%
Contains more Iron +289.1%
Contains more Zinc +234.8%
Contains more Magnesium +50%
Contains more Phosphorus +15.1%
Contains more Potassium +201.5%
Contains less Sodium -66.7%
Contains more Copper +309.5%

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 A +3350%
Contains more Vitamin C +348.9%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +416%
Contains more Vitamin B3 +103.5%
Contains more Folate +277.3%
Contains more Vitamin K +22300%
Contains more Vitamin E +46.9%
Contains more Vitamin B6 +65.5%
Equal in Vitamin B5 - 0.303
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 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin A +3350%
Contains more Vitamin C +348.9%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +416%
Contains more Vitamin B3 +103.5%
Contains more Folate +277.3%
Contains more Vitamin K +22300%
Contains more Vitamin E +46.9%
Contains more Vitamin B6 +65.5%
Equal in Vitamin B5 - 0.303

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

All nutrients comparison - raw data values

Nutrient Rapini Taro Opinion
Net carbs 0.15g 22.36g Taro
Protein 3.17g 1.5g Rapini
Fats 0.49g 0.2g Rapini
Carbs 2.85g 26.46g Taro
Calories 22kcal 112kcal Taro
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 0.4g Rapini
Fiber 2.7g 4.1g Taro
Calcium 108mg 43mg Rapini
Iron 2.14mg 0.55mg Rapini
Magnesium 22mg 33mg Taro
Phosphorus 73mg 84mg Taro
Potassium 196mg 591mg Taro
Sodium 33mg 11mg Taro
Zinc 0.77mg 0.23mg Rapini
Copper 0.042mg 0.172mg Taro
Vitamin A 2622IU 76IU Rapini
Vitamin E 1.62mg 2.38mg Taro
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 4.5mg Rapini
Vitamin B1 0.162mg 0.095mg Rapini
Vitamin B2 0.129mg 0.025mg Rapini
Vitamin B3 1.221mg 0.6mg Rapini
Vitamin B5 0.322mg 0.303mg Rapini
Vitamin B6 0.171mg 0.283mg Taro
Folate 83µg 22µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 1µg Rapini
Tryptophan 0.043mg 0.023mg Rapini
Threonine 0.106mg 0.069mg Rapini
Isoleucine 0.104mg 0.054mg Rapini
Leucine 0.17mg 0.111mg Rapini
Lysine 0.198mg 0.067mg Rapini
Methionine 0.048mg 0.02mg Rapini
Phenylalanine 0.128mg 0.082mg Rapini
Valine 0.153mg 0.082mg Rapini
Histidine 0.066mg 0.034mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.041g Taro
Monounsaturated Fat 0.026g 0.016g Rapini
Polyunsaturated fat 0.13g 0.083g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Taro
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
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

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 - 22)
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.

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.