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  6. Rapini vs. Turnip greens

Rapini vs. Turnip greens — In-Depth Nutrition Comparison

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A recap on differences between Rapini and Turnip greens

  • Rapini is higher in Iron, Vitamin B1, Phosphorus, Zinc, and Vitamin B3, yet Turnip greens is higher in Vitamin K, Vitamin A RAE, Copper, Folate, and Vitamin C.
  • Turnip greens covers your daily Vitamin K needs 120% more than Rapini.
  • Rapini contains 6 times more Zinc than Turnip greens. While Rapini contains 0.77mg of Zinc, Turnip greens contains only 0.14mg.

Food varieties used in this article are Broccoli raab, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Rapini vs Turnip greens 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
5
:
4
Turnip greens
Turnip greens
Contains more Iron +167.5%
Contains more Phosphorus +151.7%
Contains more Zinc +450%
Contains more Manganese +17.2%
Contains more Selenium +11.1%
Contains more Calcium +26.9%
Contains less Sodium -12.1%
Contains more Copper +502.4%
Equal in Magnesium - 22
Equal in Potassium - 203
Equal in Selenium - 0.9
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Iron +167.5%
Contains more Phosphorus +151.7%
Contains more Zinc +450%
Contains more Manganese +17.2%
Contains more Selenium +11.1%
Contains more Calcium +26.9%
Contains less Sodium -12.1%
Contains more Copper +502.4%
Equal in Magnesium - 22
Equal in Potassium - 203
Equal in Selenium - 0.9

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
4
:
6
Turnip greens
Turnip greens
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B5 +17.5%
Contains more Vitamin A +190.8%
Contains more Vitamin E +16%
Contains more Vitamin C +35.6%
Contains more Folate +42.2%
Contains more Vitamin K +64.1%
Equal in Vitamin B6 - 0.18
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%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B5 +17.5%
Contains more Vitamin A +190.8%
Contains more Vitamin E +16%
Contains more Vitamin C +35.6%
Contains more Folate +42.2%
Contains more Vitamin K +64.1%
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Turnip greens
Turnip greens
Contains more Protein +178.1%
Contains more Fats +113%
Contains more Carbs +53%
Contains more Other +13.8%
Equal in Water - 93.2
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +178.1%
Contains more Fats +113%
Contains more Carbs +53%
Contains more Other +13.8%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
3
:
0
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +42.9%
Equal in Saturated Fat - 0.053
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +42.9%
Equal in Saturated Fat - 0.053

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Turnip greens
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Turnip greens Opinion
Net carbs 0.15g 0.86g Turnip greens
Protein 3.17g 1.14g Rapini
Fats 0.49g 0.23g Rapini
Carbs 2.85g 4.36g Turnip greens
Calories 22kcal 20kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g 0.53g Rapini
Fiber 2.7g 3.5g Turnip greens
Calcium 108mg 137mg Turnip greens
Iron 2.14mg 0.8mg Rapini
Magnesium 22mg 22mg
Phosphorus 73mg 29mg Rapini
Potassium 196mg 203mg Turnip greens
Sodium 33mg 29mg Turnip greens
Zinc 0.77mg 0.14mg Rapini
Copper 0.042mg 0.253mg Turnip greens
Manganese 0.395mg 0.337mg Rapini
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 7625IU Turnip greens
Vitamin A RAE 131µg 381µg Turnip greens
Vitamin E 1.62mg 1.88mg Turnip greens
Vitamin C 20.2mg 27.4mg Turnip greens
Vitamin B1 0.162mg 0.045mg Rapini
Vitamin B2 0.129mg 0.072mg Rapini
Vitamin B3 1.221mg 0.411mg Rapini
Vitamin B5 0.322mg 0.274mg Rapini
Vitamin B6 0.171mg 0.18mg Turnip greens
Folate 83µg 118µg Turnip greens
Vitamin K 224µg 367.6µg Turnip greens
Tryptophan 0.043mg 0.02mg Rapini
Threonine 0.106mg 0.063mg Rapini
Isoleucine 0.104mg 0.059mg Rapini
Leucine 0.17mg 0.105mg Rapini
Lysine 0.198mg 0.074mg Rapini
Methionine 0.048mg 0.026mg Rapini
Phenylalanine 0.128mg 0.07mg Rapini
Valine 0.153mg 0.078mg Rapini
Histidine 0.066mg 0.028mg Rapini
Saturated Fat 0.05g 0.053g Rapini
Monounsaturated Fat 0.026g 0.015g Rapini
Polyunsaturated fat 0.13g 0.091g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Turnip greens
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
141%
Turnip greens
Minerals Daily Need Coverage Score
27%
Rapini
26%
Turnip greens

Comparison summary

Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.