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  6. Rapini vs. Tomatillo

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 RAE, 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.

Infographic

Rapini vs Tomatillo infographic
Infographic link

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
Rapini
6
:
4
Tomatillo
Tomatillo
Contains more Calcium +1442.9%
Contains more Iron +245.2%
Contains more Phosphorus +87.2%
Contains more Zinc +250%
Contains more Selenium +100%
Contains more Potassium +36.7%
Contains less Sodium -97%
Contains more Copper +88.1%
Contains more Manganese +38634.2%
Equal in Magnesium - 20
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Tomatillo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Contains more Calcium +1442.9%
Contains more Iron +245.2%
Contains more Phosphorus +87.2%
Contains more Zinc +250%
Contains more Selenium +100%
Contains more Potassium +36.7%
Contains less Sodium -97%
Contains more Copper +88.1%
Contains more Manganese +38634.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
Rapini
9
:
1
Tomatillo
Tomatillo
Contains more Vitamin A +2200%
Contains more Vitamin E +326.3%
Contains more Vitamin C +72.6%
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 Folate +1085.7%
Contains more Vitamin K +2117.8%
Contains more Vitamin B3 +51.5%
Rapini
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%
Tomatillo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
Contains more Vitamin A +2200%
Contains more Vitamin E +326.3%
Contains more Vitamin C +72.6%
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 Folate +1085.7%
Contains more Vitamin K +2117.8%
Contains more Vitamin B3 +51.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Tomatillo
Tomatillo
Contains more Protein +230.2%
Contains more Other +70.9%
Contains more Fats +108.2%
Contains more Carbs +104.9%
Equal in Water - 91.63
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Tomatillo
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more Protein +230.2%
Contains more Other +70.9%
Contains more Fats +108.2%
Contains more Carbs +104.9%
Equal in Water - 91.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Tomatillo
Tomatillo
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +496.2%
Contains more Polyunsaturated fat +220.8%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Tomatillo
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +496.2%
Contains more Polyunsaturated fat +220.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini 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

All nutrients comparison - raw data values

Nutrient Rapini Tomatillo Opinion
Net carbs 0.15g 3.94g Tomatillo
Protein 3.17g 0.96g Rapini
Fats 0.49g 1.02g Tomatillo
Carbs 2.85g 5.84g Tomatillo
Calories 22kcal 32kcal Tomatillo
Fructose 0.17g Rapini
Sugar 0.38g 3.93g Rapini
Fiber 2.7g 1.9g Rapini
Calcium 108mg 7mg Rapini
Iron 2.14mg 0.62mg Rapini
Magnesium 22mg 20mg Rapini
Phosphorus 73mg 39mg Rapini
Potassium 196mg 268mg Tomatillo
Sodium 33mg 1mg Tomatillo
Zinc 0.77mg 0.22mg Rapini
Copper 0.042mg 0.079mg Tomatillo
Manganese 0.395mg 153mg Tomatillo
Selenium 1µg 0.5µg Rapini
Vitamin A 2622IU 114IU Rapini
Vitamin A RAE 131µg 6µg Rapini
Vitamin E 1.62mg 0.38mg Rapini
Vitamin C 20.2mg 11.7mg Rapini
Vitamin B1 0.162mg 0.044mg Rapini
Vitamin B2 0.129mg 0.035mg Rapini
Vitamin B3 1.221mg 1.85mg Tomatillo
Vitamin B5 0.322mg 0.15mg Rapini
Vitamin B6 0.171mg 0.056mg Rapini
Folate 83µg 7µg Rapini
Vitamin K 224µg 10.1µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.139g Rapini
Monounsaturated Fat 0.026g 0.155g Tomatillo
Polyunsaturated fat 0.13g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Tomatillo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
13%
Tomatillo
Minerals Daily Need Coverage Score
27%
Rapini
2007%
Tomatillo

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)

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.