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Rapini vs. Teff — In-Depth Nutrition Comparison

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How are Rapini and Teff different?

  • Rapini is higher in Folate, Vitamin A RAE, Vitamin B2, Calcium, and Vitamin B6, however, Teff is richer in Manganese, Copper, Phosphorus, and Magnesium.
  • Daily need coverage for Manganese from Teff is 107% higher.

Broccoli raab, raw and Teff, cooked are the varieties used in this article.

Infographic

Rapini vs Teff 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
3
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%
Teff
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more CalciumCalcium +120.4%
Contains more PotassiumPotassium +83.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +127.3%
Contains more CopperCopper +438.1%
Contains more ZincZinc +44.2%
Contains more PhosphorusPhosphorus +64.4%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +624.1%
~equal in Iron ~2.05mg

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
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 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Teff
1
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 0% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +131000%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +34.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +76.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +361.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +13%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more WaterWater +23.5%
Contains more OtherOther +36.2%
Contains more ProteinProtein +22.1%
Contains more FatsFats +32.7%
Contains more CarbsCarbs +596.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Teff Opinion
Calories 22kcal 101kcal Teff
Protein 3.17g 3.87g Teff
Fats 0.49g 0.65g Teff
Vitamin C 20.2mg Rapini
Net carbs 0.15g 17.06g Teff
Carbs 2.85g 19.86g Teff
Magnesium 22mg 50mg Teff
Calcium 108mg 49mg Rapini
Potassium 196mg 107mg Rapini
Iron 2.14mg 2.05mg Rapini
Sugar 0.38g Teff
Fiber 2.7g 2.8g Teff
Copper 0.042mg 0.226mg Teff
Zinc 0.77mg 1.11mg Teff
Phosphorus 73mg 120mg Teff
Sodium 33mg 8mg Teff
Vitamin A 2622IU 2IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg Rapini
Manganese 0.395mg 2.86mg Teff
Selenium 1µg Rapini
Vitamin B1 0.162mg 0.183mg Teff
Vitamin B2 0.129mg 0.033mg Rapini
Vitamin B3 1.221mg 0.909mg Rapini
Vitamin B5 0.322mg Rapini
Vitamin B6 0.171mg 0.097mg Rapini
Vitamin K 224µg Rapini
Folate 83µg 18µg Rapini
Choline 18.3mg Rapini
Saturated Fat 0.05g Teff
Monounsaturated Fat 0.026g Rapini
Polyunsaturated fat 0.13g Rapini
Tryptophan 0.043mg 0.041mg Rapini
Threonine 0.106mg 0.149mg Teff
Isoleucine 0.104mg 0.146mg Teff
Leucine 0.17mg 0.311mg Teff
Lysine 0.198mg 0.109mg Rapini
Methionine 0.048mg 0.125mg Teff
Phenylalanine 0.128mg 0.203mg Teff
Valine 0.153mg 0.2mg Teff
Histidine 0.066mg 0.088mg Teff
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Teff
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
80%
Rapini
8%
Teff
Minerals Daily Need Coverage Score
27%
Rapini
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 25)
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

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.