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Rapini vs. Tomatillo — In-Depth Nutrition Comparison

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Significant differences between rapini and tomatillos

  • Rapini has more vitamin K, vitamin A, folate, iron, calcium, vitamin B1, vitamin C, vitamin B6, and vitamin E; however, tomatillos are richer in manganese.
  • Tomatillos cover your daily manganese needs 6635% more than rapini.
  • Tomatillos have 23 times less vitamin A than rapini. Rapini has 2622IU of vitamin A, while tomatillos have 114IU.

Specific food types used in this comparison are Broccoli raab, raw and Tomatillos, raw.

Infographic

Rapini vs Tomatillo 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
5
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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more CalciumCalcium +1442.9%
Contains more IronIron +245.2%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +87.2%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +36.7%
Contains more CopperCopper +88.1%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +38634.2%
~equal in Magnesium ~20mg

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% 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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin CVitamin C +72.6%
Contains more Vitamin AVitamin A +2083.3%
Contains more Vitamin EVitamin E +326.3%
Contains more Vitamin B1Vitamin B1 +268.2%
Contains more Vitamin B2Vitamin B2 +268.6%
Contains more Vitamin B5Vitamin B5 +114.7%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more Vitamin KVitamin K +2117.8%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +140.8%
Contains more Vitamin B3Vitamin B3 +51.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Tomatillo DV% diff.
Manganese 0.395mg 153mg 6635%
Vitamin K 224µg 10.1µg 178%
Iron 2.14mg 0.62mg 19%
Folate 83µg 7µg 19%
Vitamin A 131µg 6µg 14%
Vitamin B1 0.162mg 0.044mg 10%
Calcium 108mg 7mg 10%
Vitamin B6 0.171mg 0.056mg 9%
Vitamin C 20.2mg 11.7mg 9%
Vitamin E 1.62mg 0.38mg 8%
Vitamin B2 0.129mg 0.035mg 7%
Zinc 0.77mg 0.22mg 5%
Phosphorus 73mg 39mg 5%
Copper 0.042mg 0.079mg 4%
Vitamin B3 1.221mg 1.85mg 4%
Protein 3.17g 0.96g 4%
Fiber 2.7g 1.9g 3%
Vitamin B5 0.322mg 0.15mg 3%
Potassium 196mg 268mg 2%
Choline 18.3mg 7.6mg 2%
Polyunsaturated fat 0.13g 0.417g 2%
Calories 22kcal 32kcal 1%
Selenium 1µg 0.5µg 1%
Sodium 33mg 1mg 1%
Carbs 2.85g 5.84g 1%
Fats 0.49g 1.02g 1%
Net carbs 0.15g 3.94g N/A
Magnesium 22mg 20mg 0%
Sugar 0.38g 3.93g N/A
Saturated fat 0.05g 0.139g 0%
Monounsaturated fat 0.026g 0.155g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +230.2%
Contains more OtherOther +70.9%
Contains more FatsFats +108.2%
Contains more CarbsCarbs +104.9%
~equal in Water ~91.63g

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +496.2%
Contains more Poly. FatPolyunsaturated fat +220.8%

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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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.