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Rapini vs. Taro leaves — In-Depth Nutrition Comparison

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What are the main differences between rapini and taro leaves?

  • Rapini is richer in vitamin K, yet taro leaves are richer in vitamin A, vitamin C, copper, vitamin B2, manganese, potassium, folate, and magnesium.
  • Rapini's daily need coverage for vitamin K is 96% higher.

We used Broccoli raab, raw and Taro leaves, raw types in this comparison.

Infographic

Rapini vs Taro leaves 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.
Rapini
2
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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more ZincZinc +87.8%
Contains more PhosphorusPhosphorus +21.7%
Contains more MagnesiumMagnesium +104.5%
Contains more PotassiumPotassium +230.6%
Contains more CopperCopper +542.9%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +80.8%
~equal in Calcium ~107mg
~equal in Iron ~2.25mg
~equal in Selenium ~0.9µg

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
4
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 173% 80% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Contains more Vitamin B5Vitamin B5 +283.3%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more Vitamin KVitamin K +106.3%
Contains more CholineCholine +43%
Contains more Vitamin CVitamin C +157.4%
Contains more Vitamin AVitamin A +84%
Contains more Vitamin EVitamin E +24.7%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +253.5%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more FolateFolate +51.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Taro leaves DV% diff.
Vitamin K 224µg 108.6µg 96%
Vitamin C 20.2mg 52mg 35%
Vitamin B2 0.129mg 0.456mg 25%
Copper 0.042mg 0.27mg 25%
Manganese 0.395mg 0.714mg 14%
Potassium 196mg 648mg 13%
Vitamin A 131µg 241µg 12%
Folate 83µg 126µg 11%
Vitamin B5 0.322mg 0.084mg 5%
Magnesium 22mg 45mg 5%
Protein 3.17g 4.98g 4%
Fiber 2.7g 3.7g 4%
Vitamin B1 0.162mg 0.209mg 4%
Zinc 0.77mg 0.41mg 3%
Vitamin E 1.62mg 2.02mg 3%
Vitamin B6 0.171mg 0.146mg 2%
Phosphorus 73mg 60mg 2%
Vitamin B3 1.221mg 1.513mg 2%
Choline 18.3mg 12.8mg 1%
Polyunsaturated fat 0.13g 0.307g 1%
Calories 22kcal 42kcal 1%
Sodium 33mg 3mg 1%
Iron 2.14mg 2.25mg 1%
Carbs 2.85g 6.7g 1%
Fats 0.49g 0.74g 0%
Net carbs 0.15g 3g N/A
Calcium 108mg 107mg 0%
Sugar 0.38g 3.01g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.05g 0.151g 0%
Monounsaturated fat 0.026g 0.06g 0%
Tryptophan 0.043mg 0.048mg 0%
Threonine 0.106mg 0.167mg 0%
Isoleucine 0.104mg 0.26mg 0%
Leucine 0.17mg 0.392mg 0%
Lysine 0.198mg 0.246mg 0%
Methionine 0.048mg 0.079mg 0%
Phenylalanine 0.128mg 0.195mg 0%
Valine 0.153mg 0.256mg 0%
Histidine 0.066mg 0.114mg 0%
Fructose 0.17g 0%

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
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more ProteinProtein +57.1%
Contains more FatsFats +51%
Contains more CarbsCarbs +135.1%
Contains more OtherOther +104.3%
~equal in Water ~85.66g

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
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains less Sat. FatSaturated fat -66.9%
Contains more Mono. FatMonounsaturated fat +130.8%
Contains more Poly. FatPolyunsaturated fat +136.2%

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.