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  6. Rapini vs. Watercress

Rapini vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between Rapini and Watercress?

  • Rapini is higher in Iron, Folate, Fiber, Manganese, Vitamin B3, Zinc, and Vitamin B1, yet Watercress is higher in Vitamin C, and Vitamin K.
  • Watercress's daily need coverage for Vitamin C is 25% more.
  • Rapini has 11 times more Iron than Watercress. While Rapini has 2.14mg of Iron, Watercress has only 0.2mg.

We used Broccoli raab, raw and Watercress, raw types in this article.

Infographic

Rapini vs Watercress 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
Rapini
7
:
3
Watercress
Watercress
Contains more Iron +970%
Contains more Phosphorus +21.7%
Contains less Sodium -19.5%
Contains more Zinc +600%
Contains more Manganese +61.9%
Contains more Selenium +11.1%
Contains more Calcium +11.1%
Contains more Potassium +68.4%
Contains more Copper +83.3%
Equal in Magnesium - 21
Equal in Selenium - 0.9
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +970%
Contains more Phosphorus +21.7%
Contains less Sodium -19.5%
Contains more Zinc +600%
Contains more Manganese +61.9%
Contains more Selenium +11.1%
Contains more Calcium +11.1%
Contains more Potassium +68.4%
Contains more Copper +83.3%
Equal in Magnesium - 21
Equal in Selenium - 0.9

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
Rapini
7
:
3
Watercress
Watercress
Contains more Vitamin E +62%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B6 +32.6%
Contains more Folate +822.2%
Contains more Vitamin A +21.7%
Contains more Vitamin C +112.9%
Contains more Vitamin K +11.6%
Equal in Vitamin B2 - 0.12
Equal in Vitamin B5 - 0.31
Rapini
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin E +62%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B6 +32.6%
Contains more Folate +822.2%
Contains more Vitamin A +21.7%
Contains more Vitamin C +112.9%
Contains more Vitamin K +11.6%
Equal in Vitamin B2 - 0.12
Equal in Vitamin B5 - 0.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Watercress
Watercress
Contains more Protein +37.8%
Contains more Fats +390%
Contains more Carbs +120.9%
Contains more Other +27.7%
Equal in Water - 95.11
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +37.8%
Contains more Fats +390%
Contains more Carbs +120.9%
Contains more Other +27.7%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +271.4%
Contains less Saturated Fat -46%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +271.4%
Contains less Saturated Fat -46%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Watercress Opinion
Net carbs 0.15g 0.79g Watercress
Protein 3.17g 2.3g Rapini
Fats 0.49g 0.1g Rapini
Carbs 2.85g 1.29g Rapini
Calories 22kcal 11kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g 0.2g Watercress
Fiber 2.7g 0.5g Rapini
Calcium 108mg 120mg Watercress
Iron 2.14mg 0.2mg Rapini
Magnesium 22mg 21mg Rapini
Phosphorus 73mg 60mg Rapini
Potassium 196mg 330mg Watercress
Sodium 33mg 41mg Rapini
Zinc 0.77mg 0.11mg Rapini
Copper 0.042mg 0.077mg Watercress
Manganese 0.395mg 0.244mg Rapini
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 3191IU Watercress
Vitamin A RAE 131µg 160µg Watercress
Vitamin E 1.62mg 1mg Rapini
Vitamin C 20.2mg 43mg Watercress
Vitamin B1 0.162mg 0.09mg Rapini
Vitamin B2 0.129mg 0.12mg Rapini
Vitamin B3 1.221mg 0.2mg Rapini
Vitamin B5 0.322mg 0.31mg Rapini
Vitamin B6 0.171mg 0.129mg Rapini
Folate 83µg 9µg Rapini
Vitamin K 224µg 250µg Watercress
Tryptophan 0.043mg 0.03mg Rapini
Threonine 0.106mg 0.133mg Watercress
Isoleucine 0.104mg 0.093mg Rapini
Leucine 0.17mg 0.166mg Rapini
Lysine 0.198mg 0.134mg Rapini
Methionine 0.048mg 0.02mg Rapini
Phenylalanine 0.128mg 0.114mg Rapini
Valine 0.153mg 0.137mg Rapini
Histidine 0.066mg 0.04mg Rapini
Saturated Fat 0.05g 0.027g Watercress
Monounsaturated Fat 0.026g 0.008g Rapini
Polyunsaturated fat 0.13g 0.035g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
86%
Rapini
91%
Watercress
Minerals Daily Need Coverage Score
27%
Rapini
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 8mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.