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Rapini vs Tomato - In-Depth Nutrition Comparison

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A recap on differences between Rapini and Tomato

  • Rapini is higher than Tomato in Vitamin K, Iron, Folate, Manganese, Vitamin B1, Vitamin A RAE, Calcium, Vitamin B2, Vitamin C, and Vitamin E .
  • Rapini covers your daily Vitamin K needs 180% more than Tomato.
  • Rapini contains 11 times more Calcium than Tomato. While Rapini contains 108mg of Calcium, Tomato contains only 10mg.

Food varieties used in this article are Broccoli raab, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Rapini vs Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
5
:
3
Tomato
Contains more Calcium +980%
Contains more Iron +692.6%
Contains more Magnesium +100%
Contains more Phosphorus +204.2%
Contains more Zinc +352.9%
Contains more Potassium +20.9%
Contains less Sodium -84.8%
Contains more Copper +40.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +980%
Contains more Iron +692.6%
Contains more Magnesium +100%
Contains more Phosphorus +204.2%
Contains more Zinc +352.9%
Contains more Potassium +20.9%
Contains less Sodium -84.8%
Contains more Copper +40.5%

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
10
:
0
Tomato
Contains more Vitamin A +214.8%
Contains more Vitamin E +200%
Contains more Vitamin C +47.4%
Contains more Vitamin B1 +337.8%
Contains more Vitamin B2 +578.9%
Contains more Vitamin B3 +105.6%
Contains more Vitamin B5 +261.8%
Contains more Vitamin B6 +113.8%
Contains more Folate +453.3%
Contains more Vitamin K +2735.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +214.8%
Contains more Vitamin E +200%
Contains more Vitamin C +47.4%
Contains more Vitamin B1 +337.8%
Contains more Vitamin B2 +578.9%
Contains more Vitamin B3 +105.6%
Contains more Vitamin B5 +261.8%
Contains more Vitamin B6 +113.8%
Contains more Folate +453.3%
Contains more Vitamin K +2735.4%

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

All nutrients comparison - raw data values

Nutrient Rapini Tomato Opinion
Net carbs 0.15g 2.69g Tomato
Protein 3.17g 0.88g Rapini
Fats 0.49g 0.2g Rapini
Carbs 2.85g 3.89g Tomato
Calories 22kcal 18kcal Rapini
Starch g 0g Tomato
Fructose 0.17g 1.37g Tomato
Sugar 0.38g 2.63g Rapini
Fiber 2.7g 1.2g Rapini
Calcium 108mg 10mg Rapini
Iron 2.14mg 0.27mg Rapini
Magnesium 22mg 11mg Rapini
Phosphorus 73mg 24mg Rapini
Potassium 196mg 237mg Tomato
Sodium 33mg 5mg Tomato
Zinc 0.77mg 0.17mg Rapini
Copper 0.042mg 0.059mg Tomato
Vitamin A 2622IU 833IU Rapini
Vitamin E 1.62mg 0.54mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 13.7mg Rapini
Vitamin B1 0.162mg 0.037mg Rapini
Vitamin B2 0.129mg 0.019mg Rapini
Vitamin B3 1.221mg 0.594mg Rapini
Vitamin B5 0.322mg 0.089mg Rapini
Vitamin B6 0.171mg 0.08mg Rapini
Folate 83µg 15µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 7.9µg Rapini
Tryptophan 0.043mg 0.006mg Rapini
Threonine 0.106mg 0.027mg Rapini
Isoleucine 0.104mg 0.018mg Rapini
Leucine 0.17mg 0.025mg Rapini
Lysine 0.198mg 0.027mg Rapini
Methionine 0.048mg 0.006mg Rapini
Phenylalanine 0.128mg 0.027mg Rapini
Valine 0.153mg 0.018mg Rapini
Histidine 0.066mg 0.014mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.028g Tomato
Monounsaturated Fat 0.026g 0.031g Tomato
Polyunsaturated fat 0.13g 0.083g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
16
Tomato
Mineral Summary Score
27
Rapini
10
Tomato

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
5%
Tomato
Carbohydrates
3%
Rapini
4%
Tomato
Fats
2%
Rapini
1%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.25g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.