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 A, vitamin C, vitamin B6, 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +292% |
| Contains more ZincZinc | +102.6% |
| Contains less SodiumSodium | -96.2% |
| Contains more SeleniumSelenium | +42.9% |
| Contains more MagnesiumMagnesium | +386.4% |
| Contains more CalciumCalcium | +38.9% |
| Contains more CopperCopper | +576.2% |
| Contains more ManganeseManganese | +254.4% |
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.
| Contains more Vitamin CVitamin C | +573.3% |
| Contains more Vitamin AVitamin A | +627.8% |
| Contains more Vitamin EVitamin E | +62% |
| Contains more Vitamin B1Vitamin B1 | +170% |
| Contains more Vitamin B6Vitamin B6 | +8450% |
| Contains more Vitamin KVitamin K | +4126.4% |
| Contains more CholineCholine | +31.7% |
| Contains more Vitamin B2Vitamin B2 | +78.3% |
| Contains more Vitamin B3Vitamin B3 | +31% |
| Contains more Vitamin B5Vitamin B5 | +116.5% |
| Contains more FolateFolate | +136.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 5.3µg | 182% |
| Manganese | 0.395mg | 1.4mg | 44% |
| Sodium | 33mg | 872mg | 36% |
| Folate | 83µg | 196µg | 28% |
| Copper | 0.042mg | 0.284mg | 27% |
| Magnesium | 22mg | 107mg | 20% |
| Vitamin C | 20.2mg | 3mg | 19% |
| Vitamin A | 131µg | 18µg | 13% |
| Vitamin B6 | 0.171mg | 0.002mg | 13% |
| Fiber | 2.7g | 0.5g | 9% |
| Vitamin B1 | 0.162mg | 0.06mg | 9% |
| Vitamin B5 | 0.322mg | 0.697mg | 8% |
| Vitamin B2 | 0.129mg | 0.23mg | 8% |
| Potassium | 196mg | 50mg | 4% |
| Zinc | 0.77mg | 0.38mg | 4% |
| Calcium | 108mg | 150mg | 4% |
| Vitamin E | 1.62mg | 1mg | 4% |
| Vitamin B3 | 1.221mg | 1.6mg | 2% |
| Carbs | 2.85g | 9.14g | 2% |
| Choline | 18.3mg | 13.9mg | 1% |
| Polyunsaturated fat | 0.13g | 0.218g | 1% |
| Calories | 22kcal | 45kcal | 1% |
| Selenium | 1µg | 0.7µg | 1% |
| Phosphorus | 73mg | 80mg | 1% |
| Iron | 2.14mg | 2.18mg | 1% |
| Protein | 3.17g | 3.03g | 0% |
| Fats | 0.49g | 0.64g | 0% |
| Net carbs | 0.15g | 8.64g | N/A |
| Sugar | 0.38g | 0.65g | N/A |
| Saturated fat | 0.05g | 0.13g | 0% |
| Monounsaturated fat | 0.026g | 0.058g | 0% |
| Tryptophan | 0.043mg | 0.035mg | 0% |
| Threonine | 0.106mg | 0.165mg | 0% |
| Isoleucine | 0.104mg | 0.087mg | 0% |
| Leucine | 0.17mg | 0.257mg | 0% |
| Lysine | 0.198mg | 0.112mg | 0% |
| Methionine | 0.048mg | 0.063mg | 0% |
| Phenylalanine | 0.128mg | 0.112mg | 0% |
| Valine | 0.153mg | 0.209mg | 0% |
| Histidine | 0.066mg | 0.015mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.7% |
| Contains more FatsFats | +30.6% |
| Contains more CarbsCarbs | +220.7% |
| Contains more OtherOther | +666% |
~equal in
Protein
~3.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.5% |
| Contains more Mono. FatMonounsaturated fat | +123.1% |
| Contains more Poly. FatPolyunsaturated fat | +67.7% |
