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Rapini vs Vegetable - In-Depth Nutrition Comparison

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Significant differences between Rapini and Vegetable

  • Rapini has more Vitamin K, Vitamin C, Iron, Folate, Calcium, Vitamin E , Vitamin B1, and Vitamin B6, however Vegetable is richer in Vitamin A RAE, and Fiber.
  • Rapini covers your daily Vitamin K needs 167% more than Vegetable.
  • Vegetable has 6 times less Vitamin C than Rapini. Rapini has 20.2mg of Vitamin C, while Vegetable has 3.2mg.

Specific food types used in this comparison are Broccoli raab, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Rapini vs Vegetable 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
Contains more Calcium +332%
Contains more Iron +161%
Contains more Phosphorus +43.1%
Contains more Potassium +16%
Contains more Zinc +57.1%
Contains more Copper +97.6%
Equal in Magnesium - 22
Equal in Sodium - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Calcium +332%
Contains more Iron +161%
Contains more Phosphorus +43.1%
Contains more Potassium +16%
Contains more Zinc +57.1%
Contains more Copper +97.6%
Equal in Magnesium - 22
Equal in Sodium - 35

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
9
:
Contains more Vitamin E +326.3%
Contains more Vitamin C +531.3%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B5 +113.2%
Contains more Vitamin B6 +131.1%
Contains more Folate +336.8%
Contains more Vitamin K +853.2%
Contains more Vitamin A +63.1%
Equal in Vitamin B2 - 0.12
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 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +326.3%
Contains more Vitamin C +531.3%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B5 +113.2%
Contains more Vitamin B6 +131.1%
Contains more Folate +336.8%
Contains more Vitamin K +853.2%
Contains more Vitamin A +63.1%
Equal in Vitamin B2 - 0.12

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

All nutrients comparison - raw data values

Nutrient Rapini Vegetable Opinion
Net carbs 0.15g 8.69g Vegetable
Protein 3.17g 2.86g Rapini
Fats 0.49g 0.15g Rapini
Carbs 2.85g 13.09g Vegetable
Calories 22kcal 65kcal Vegetable
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 3.12g Rapini
Fiber 2.7g 4.4g Vegetable
Calcium 108mg 25mg Rapini
Iron 2.14mg 0.82mg Rapini
Magnesium 22mg 22mg
Phosphorus 73mg 51mg Rapini
Potassium 196mg 169mg Rapini
Sodium 33mg 35mg Rapini
Zinc 0.77mg 0.49mg Rapini
Copper 0.042mg 0.083mg Vegetable
Vitamin A 2622IU 4277IU Vegetable
Vitamin E 1.62mg 0.38mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 3.2mg Rapini
Vitamin B1 0.162mg 0.071mg Rapini
Vitamin B2 0.129mg 0.12mg Rapini
Vitamin B3 1.221mg 0.851mg Rapini
Vitamin B5 0.322mg 0.151mg Rapini
Vitamin B6 0.171mg 0.074mg Rapini
Folate 83µg 19µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 23.5µg Rapini
Tryptophan 0.043mg 0.029mg Rapini
Threonine 0.106mg 0.115mg Vegetable
Isoleucine 0.104mg 0.139mg Vegetable
Leucine 0.17mg 0.19mg Vegetable
Lysine 0.198mg 0.17mg Rapini
Methionine 0.048mg 0.034mg Rapini
Phenylalanine 0.128mg 0.12mg Rapini
Valine 0.153mg 0.149mg Rapini
Histidine 0.066mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.031g Vegetable
Monounsaturated Fat 0.026g 0.01g Rapini
Polyunsaturated fat 0.13g 0.072g Rapini

Which food is preferable for your diet?

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

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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
36
Vegetable
Mineral Summary Score
27
Rapini
17
Vegetable

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
17%
Vegetable
Carbohydrates
3%
Rapini
13%
Vegetable
Fats
2%
Rapini
1%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.019g)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 34)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.1)
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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.