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Rapini vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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Summary of differences between Rapini and Vine spinach (basella)

  • Rapini has more Iron, Vitamin B1, and Vitamin B5, however, Vine spinach (basella) is higher in Vitamin C, Vitamin A RAE, Manganese, Folate, Magnesium, Potassium, and Copper.
  • Vine spinach (basella) covers your daily need of Vitamin C 91% more than Rapini.
  • Rapini has 6 times more Vitamin B5 than Vine spinach (basella). While Rapini has 0.322mg of Vitamin B5, Vine spinach (basella) has only 0.053mg.

These are the specific foods used in this comparison Broccoli raab, raw and Vinespinach, (basella), raw.

Infographic

Rapini vs Vine spinach (basella) 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.
Contains more Iron +78.3%
Contains more Phosphorus +40.4%
Contains more Zinc +79.1%
Contains more Selenium +25%
Contains more Magnesium +195.5%
Contains more Potassium +160.2%
Contains less Sodium -27.3%
Contains more Copper +154.8%
Contains more Manganese +86.1%
Equal in Calcium - 109
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Contains more Iron +78.3%
Contains more Phosphorus +40.4%
Contains more Zinc +79.1%
Contains more Selenium +25%
Contains more Magnesium +195.5%
Contains more Potassium +160.2%
Contains less Sodium -27.3%
Contains more Copper +154.8%
Contains more Manganese +86.1%
Equal in Calcium - 109

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
6
:
Contains more Vitamin B1 +224%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +507.5%
Contains more Vitamin A +205.1%
Contains more Vitamin C +405%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B6 +40.4%
Contains more Folate +68.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0% 0%
Contains more Vitamin B1 +224%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +507.5%
Contains more Vitamin A +205.1%
Contains more Vitamin C +405%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B6 +40.4%
Contains more Folate +68.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76.1%
Contains more Fats +63.3%
Contains more Carbs +19.3%
Contains more Other +48.9%
Equal in Water - 93.1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more Protein +76.1%
Contains more Fats +63.3%
Contains more Carbs +19.3%
Contains more Other +48.9%
Equal in Water - 93.1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Vine spinach (basella)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Vine spinach (basella) Opinion
Net carbs 0.15g 3.4g Vine spinach (basella)
Protein 3.17g 1.8g Rapini
Fats 0.49g 0.3g Rapini
Carbs 2.85g 3.4g Vine spinach (basella)
Calories 22kcal 19kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g Vine spinach (basella)
Fiber 2.7g Rapini
Calcium 108mg 109mg Vine spinach (basella)
Iron 2.14mg 1.2mg Rapini
Magnesium 22mg 65mg Vine spinach (basella)
Phosphorus 73mg 52mg Rapini
Potassium 196mg 510mg Vine spinach (basella)
Sodium 33mg 24mg Vine spinach (basella)
Zinc 0.77mg 0.43mg Rapini
Copper 0.042mg 0.107mg Vine spinach (basella)
Manganese 0.395mg 0.735mg Vine spinach (basella)
Selenium 1µg 0.8µg Rapini
Vitamin A 2622IU 8000IU Vine spinach (basella)
Vitamin A RAE 131µg 400µg Vine spinach (basella)
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 102mg Vine spinach (basella)
Vitamin B1 0.162mg 0.05mg Rapini
Vitamin B2 0.129mg 0.155mg Vine spinach (basella)
Vitamin B3 1.221mg 0.5mg Rapini
Vitamin B5 0.322mg 0.053mg Rapini
Vitamin B6 0.171mg 0.24mg Vine spinach (basella)
Folate 83µg 140µg Vine spinach (basella)
Choline 18.3mg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg 0.028mg Rapini
Threonine 0.106mg 0.055mg Rapini
Isoleucine 0.104mg 0.053mg Rapini
Leucine 0.17mg 0.101mg Rapini
Lysine 0.198mg 0.086mg Rapini
Methionine 0.048mg 0.019mg Rapini
Phenylalanine 0.128mg 0.085mg Rapini
Valine 0.153mg 0.065mg Rapini
Histidine 0.066mg 0.039mg Rapini
Saturated Fat 0.05g Vine spinach (basella)
Monounsaturated Fat 0.026g Rapini
Polyunsaturated fat 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Vine spinach (basella)
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
80%
Rapini
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
27%
Rapini
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 32)
Which food is cheaper?
Vine spinach (basella)
Vine spinach (basella) is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.