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  6. Rapini vs. Tomato juice

Rapini vs. Tomato juice — In-Depth Nutrition Comparison

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Important differences between rapini and tomato juice

  • Rapini has more vitamin K, vitamin A, iron, folate, manganese, calcium, fiber, vitamin E, and vitamin B6; however, tomato juice has more vitamin C.
  • Rapini's daily need coverage for vitamin K is 185% more.
  • Rapini has 11 times more calcium than tomato juice. Rapini has 108mg of calcium, while tomato juice has 10mg.

The food varieties used in the comparison are Broccoli raab, raw and Tomato juice, canned, without salt added.

Infographic

Rapini vs Tomato juice 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
7
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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +980%
Contains more IronIron +448.7%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +284.2%
Contains more ManganeseManganese +480.9%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +10.7%
Contains less SodiumSodium -69.7%
~equal in Copper ~0.042mg

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
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +469.6%
Contains more Vitamin EVitamin E +406.3%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +81.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +144.3%
Contains more Vitamin KVitamin K +9639.1%
Contains more FolateFolate +315%
Contains more CholineCholine +169.1%
Contains more Vitamin CVitamin C +247%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +272.9%
Contains more FatsFats +69%
Contains more CarbsCarbs +23.9%
Contains more OtherOther +16%
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +381.5%
Contains less Sat. FatSaturated fat -62%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
Rapini
1
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.33 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1150%
Contains more FructoseFructose +682.4%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Tomato juice
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Tomato juice DV% diff.
Vitamin K 224µg 2.3µg 185%
Vitamin C 20.2mg 70.1mg 55%
Iron 2.14mg 0.39mg 22%
Folate 83µg 20µg 16%
Manganese 0.395mg 0.068mg 14%
Vitamin A 131µg 23µg 12%
Calcium 108mg 10mg 10%
Vitamin E 1.62mg 0.32mg 9%
Fiber 2.7g 0.4g 9%
Vitamin B6 0.171mg 0.07mg 8%
Phosphorus 73mg 19mg 8%
Zinc 0.77mg 0.11mg 6%
Vitamin B5 0.322mg 6%
Protein 3.17g 0.85g 5%
Vitamin B1 0.162mg 0.1mg 5%
Vitamin B2 0.129mg 0.078mg 4%
Magnesium 22mg 11mg 3%
Vitamin B3 1.221mg 0.673mg 3%
Choline 18.3mg 6.8mg 2%
Potassium 196mg 217mg 1%
Sodium 33mg 10mg 1%
Polyunsaturated fat 0.13g 0.027g 1%
Fructose 0.17g 1.33g 1%
Selenium 1µg 0.5µg 1%
Calories 22kcal 17kcal 0%
Fats 0.49g 0.29g 0%
Carbs 2.85g 3.53g 0%
Net carbs 0.15g 3.13g N/A
Sugar 0.38g 2.58g N/A
Copper 0.042mg 0.042mg 0%
Saturated fat 0.05g 0.019g 0%
Monounsaturated fat 0.026g 0.005g 0%
Tryptophan 0.043mg 0.006mg 0%
Threonine 0.106mg 0.026mg 0%
Isoleucine 0.104mg 0.017mg 0%
Leucine 0.17mg 0.024mg 0%
Lysine 0.198mg 0.026mg 0%
Methionine 0.048mg 0.005mg 0%
Phenylalanine 0.128mg 0.026mg 0%
Valine 0.153mg 0.017mg 0%
Histidine 0.066mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Tomato juice
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
71%
Rapini
26%
Tomato juice
Minerals Daily Need Coverage Score
27%
Rapini
8%
Tomato juice

Comparison summary

Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Tomato juice
Tomato juice is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 1)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.2g)
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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.