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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, 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
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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
:
3
Tomato
Contains more Iron +692.6%
Contains more Calcium +980%
Contains more Magnesium +100%
Contains more Zinc +352.9%
Contains more Phosphorus +204.2%
Contains more Potassium +20.9%
Contains more Copper +40.5%
Contains less Sodium -84.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +692.6%
Contains more Calcium +980%
Contains more Magnesium +100%
Contains more Zinc +352.9%
Contains more Phosphorus +204.2%
Contains more Potassium +20.9%
Contains more Copper +40.5%
Contains less Sodium -84.8%

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 C +47.4%
Contains more Vitamin A +214.8%
Contains more Vitamin E +200%
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 Vitamin K +2735.4%
Contains more Folate +453.3%
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 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin C +47.4%
Contains more Vitamin A +214.8%
Contains more Vitamin E +200%
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 Vitamin K +2735.4%
Contains more Folate +453.3%

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 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 Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Tomato
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?
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 Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.25g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 6)
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)

All nutrients comparison - raw data values

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

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.