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Rapini vs Tomatillo - In-Depth Nutrition Comparison

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Significant differences between Rapini and Tomatillo

  • Rapini has more Vitamin K, Iron, Folate, Vitamin A, Calcium, Vitamin B1, Vitamin C, Vitamin B6, and Vitamin E , however Tomatillo is richer in Manganese.
  • Tomatillo covers your daily Manganese needs 6635% more than Rapini.
  • Tomatillo has 22 times less Vitamin K than Rapini. Rapini has 224µg of Vitamin K, while Tomatillo has 10.1µg.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
5
:
Contains more Iron +245.2%
Contains more Calcium +1442.9%
Contains more Zinc +250%
Contains more Phosphorus +87.2%
Contains more Potassium +36.7%
Contains more Copper +88.1%
Contains less Sodium -97%
Equal in Magnesium - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Contains more Iron +245.2%
Contains more Calcium +1442.9%
Contains more Zinc +250%
Contains more Phosphorus +87.2%
Contains more Potassium +36.7%
Contains more Copper +88.1%
Contains less Sodium -97%
Equal in Magnesium - 20

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
9
:
Contains more Vitamin C +72.6%
Contains more Vitamin A +2200%
Contains more Vitamin E +326.3%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +268.6%
Contains more Vitamin B5 +114.7%
Contains more Vitamin B6 +205.4%
Contains more Vitamin K +2117.8%
Contains more Folate +1085.7%
Contains more Vitamin B3 +51.5%
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 39% 7% 8% 0% 11% 9% 35% 9% 13% 0% 26% 6%
Contains more Vitamin C +72.6%
Contains more Vitamin A +2200%
Contains more Vitamin E +326.3%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B2 +268.6%
Contains more Vitamin B5 +114.7%
Contains more Vitamin B6 +205.4%
Contains more Vitamin K +2117.8%
Contains more Folate +1085.7%
Contains more Vitamin B3 +51.5%

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
13
Tomatillo
Mineral Summary Score
27
Rapini
14
Tomatillo

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
6%
Tomatillo
Carbohydrates
3%
Rapini
6%
Tomatillo
Fats
2%
Rapini
5%
Tomatillo

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Tomatillo
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?
Tomatillo
Tomatillo contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 32)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.55g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.089g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Rapini Tomatillo Opinion
Calories 22 32 Tomatillo
Protein 3.17 0.96 Rapini
Fats 0.49 1.02 Tomatillo
Vitamin C 20.2 11.7 Rapini
Carbs 2.85 5.84 Tomatillo
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.62 Rapini
Calcium 108 7 Rapini
Potassium 196 268 Tomatillo
Magnesium 22 20 Rapini
Sugar 0.38 3.93 Rapini
Fiber 2.7 1.9 Rapini
Copper 0.042 0.079 Tomatillo
Zinc 0.77 0.22 Rapini
Starch
Phosphorus 73 39 Rapini
Sodium 33 1 Tomatillo
Vitamin A 2622 114 Rapini
Vitamin E 1.62 0.38 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.044 Rapini
Vitamin B2 0.129 0.035 Rapini
Vitamin B3 1.221 1.85 Tomatillo
Vitamin B5 0.322 0.15 Rapini
Vitamin B6 0.171 0.056 Rapini
Vitamin B12 0 0
Vitamin K 224 10.1 Rapini
Folate 83 7 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.139 Rapini
Monounsaturated Fat 0.026 0.155 Tomatillo
Polyunsaturated fat 0.13 0.417 Tomatillo
Tryptophan 0.043 Rapini
Threonine 0.106 Rapini
Isoleucine 0.104 Rapini
Leucine 0.17 Rapini
Lysine 0.198 Rapini
Methionine 0.048 Rapini
Phenylalanine 0.128 Rapini
Valine 0.153 Rapini
Histidine 0.066 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. 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.