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Rapini vs Wakame - In-Depth Nutrition Comparison

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A recap on differences between Rapini and Wakame

  • Rapini is higher in Vitamin K, Vitamin C, Vitamin B6, Vitamin A RAE, and Fiber, yet Wakame is higher in Manganese, Folate, Copper, and Magnesium.
  • Rapini covers your daily Vitamin K needs 182% more than Wakame.
  • Rapini contains 86 times more Vitamin B6 than Wakame. While Rapini contains 0.171mg of Vitamin B6, Wakame contains only 0.002mg.
  • The amount of Sodium in Rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Seaweed, wakame, raw.

Infographic

Rapini vs Wakame 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
3
:
5
Wakame
Contains more Potassium +292%
Contains less Sodium -96.2%
Contains more Zinc +102.6%
Contains more Calcium +38.9%
Contains more Magnesium +386.4%
Contains more Copper +576.2%
Equal in Iron - 2.18
Equal in Phosphorus - 80
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Potassium +292%
Contains less Sodium -96.2%
Contains more Zinc +102.6%
Contains more Calcium +38.9%
Contains more Magnesium +386.4%
Contains more Copper +576.2%
Equal in Iron - 2.18
Equal in Phosphorus - 80

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
6
:
4
Wakame
Contains more Vitamin A +628.3%
Contains more Vitamin E +62%
Contains more Vitamin C +573.3%
Contains more Vitamin B1 +170%
Contains more Vitamin B6 +8450%
Contains more Vitamin K +4126.4%
Contains more Vitamin B2 +78.3%
Contains more Vitamin B3 +31%
Contains more Vitamin B5 +116.5%
Contains more Folate +136.1%
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 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +628.3%
Contains more Vitamin E +62%
Contains more Vitamin C +573.3%
Contains more Vitamin B1 +170%
Contains more Vitamin B6 +8450%
Contains more Vitamin K +4126.4%
Contains more Vitamin B2 +78.3%
Contains more Vitamin B3 +31%
Contains more Vitamin B5 +116.5%
Contains more Folate +136.1%

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

All nutrients comparison - raw data values

Nutrient Rapini Wakame Opinion
Net carbs 0.15g 8.64g Wakame
Protein 3.17g 3.03g Rapini
Fats 0.49g 0.64g Wakame
Carbs 2.85g 9.14g Wakame
Calories 22kcal 45kcal Wakame
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 0.65g Rapini
Fiber 2.7g 0.5g Rapini
Calcium 108mg 150mg Wakame
Iron 2.14mg 2.18mg Wakame
Magnesium 22mg 107mg Wakame
Phosphorus 73mg 80mg Wakame
Potassium 196mg 50mg Rapini
Sodium 33mg 872mg Rapini
Zinc 0.77mg 0.38mg Rapini
Copper 0.042mg 0.284mg Wakame
Vitamin A 2622IU 360IU Rapini
Vitamin E 1.62mg 1mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 3mg Rapini
Vitamin B1 0.162mg 0.06mg Rapini
Vitamin B2 0.129mg 0.23mg Wakame
Vitamin B3 1.221mg 1.6mg Wakame
Vitamin B5 0.322mg 0.697mg Wakame
Vitamin B6 0.171mg 0.002mg Rapini
Folate 83µg 196µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 224µg 5.3µg Rapini
Tryptophan 0.043mg 0.035mg Rapini
Threonine 0.106mg 0.165mg Wakame
Isoleucine 0.104mg 0.087mg Rapini
Leucine 0.17mg 0.257mg Wakame
Lysine 0.198mg 0.112mg Rapini
Methionine 0.048mg 0.063mg Wakame
Phenylalanine 0.128mg 0.112mg Rapini
Valine 0.153mg 0.209mg Wakame
Histidine 0.066mg 0.015mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.13g Rapini
Monounsaturated Fat 0.026g 0.058g Wakame
Polyunsaturated fat 0.13g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Wakame
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
29
Wakame
Mineral Summary Score
27
Rapini
58
Wakame

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
18%
Wakame
Carbohydrates
3%
Rapini
9%
Wakame
Fats
2%
Rapini
3%
Wakame

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 839mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.08g)
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

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.