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Rapini vs. Vegetable oil — In-Depth Nutrition Comparison

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Differences between rapini and vegetable oil

  • Rapini has more vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, and vitamin B6, while vegetable oil has more vitamin E.
  • Rapini's daily need coverage for vitamin K is 169% higher.
  • The amount of saturated fat in rapini is lower.
  • Vegetable oil has a lower glycemic index. The glycemic index of vegetable oil is 0, while the glycemic index of rapini is 32.

The food types used in this comparison are Broccoli raab, raw and Oil, corn, peanut, and olive.

Infographic

Rapini vs Vegetable oil 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
9
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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1546.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +3750%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +966.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +9050%
Contains more Vitamin EVitamin E +812.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +20308.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +184642.3%
Contains more Poly. FatPolyunsaturated fat +25310%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Vegetable oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat 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 oil DV% diff.
Polyunsaturated fat 0.13g 33.033g 219%
Vitamin K 224µg 21µg 169%
Fats 0.49g 100g 153%
Monounsaturated fat 0.026g 48.033g 120%
Vitamin E 1.62mg 14.78mg 88%
Saturated fat 0.05g 14.367g 65%
Calories 22kcal 884kcal 43%
Iron 2.14mg 0.13mg 25%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 0µg 21%
Manganese 0.395mg 0mg 17%
Vitamin A 131µg 0µg 15%
Vitamin B1 0.162mg 0mg 14%
Vitamin B6 0.171mg 0mg 13%
Calcium 108mg 0mg 11%
Fiber 2.7g 0g 11%
Phosphorus 73mg 0mg 10%
Vitamin B2 0.129mg 0mg 10%
Vitamin B3 1.221mg 0mg 8%
Zinc 0.77mg 0.02mg 7%
Potassium 196mg 0mg 6%
Protein 3.17g 0g 6%
Vitamin B5 0.322mg 0mg 6%
Magnesium 22mg 0mg 5%
Copper 0.042mg 0mg 5%
Choline 18.3mg 0.2mg 3%
Selenium 1µg 0µg 2%
Sodium 33mg 0mg 1%
Carbs 2.85g 0g 1%
Net carbs 0.15g 0g N/A
Sugar 0.38g 0g N/A
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Vegetable oil
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
27%
Vegetable oil
Minerals Daily Need Coverage Score
27%
Rapini
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 14.317g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.9)
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.