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Rapini vs Welsh onion - In-Depth Nutrition Comparison

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How are Rapini and Welsh onion different?

  • Rapini is higher in Vitamin K, Folate, Iron, Manganese, Vitamin B1, Calcium, Vitamin B6, Vitamin E , and Vitamin B3, however Welsh onion is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Rapini is 26% higher.
  • Rapini contains 6 times more Calcium than Welsh onion. While Rapini contains 108mg of Calcium, Welsh onion contains only 18mg.

Broccoli raab, raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Rapini vs Welsh onion 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
4
:
Contains more Iron +75.4%
Contains more Calcium +500%
Contains more Zinc +48.1%
Contains more Phosphorus +49%
Contains more Copper +66.7%
Contains less Sodium -48.5%
Equal in Potassium - 212
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Iron +75.4%
Contains more Calcium +500%
Contains more Zinc +48.1%
Contains more Phosphorus +49%
Contains more Copper +66.7%
Contains less Sodium -48.5%
Equal in Potassium - 212
Equal in Magnesium - 23

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
9
:
Contains more Vitamin A +126%
Contains more Vitamin E +217.6%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +137.5%
Contains more Vitamin K +15.8%
Contains more Folate +418.8%
Contains more Vitamin C +33.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin A +126%
Contains more Vitamin E +217.6%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +137.5%
Contains more Vitamin K +15.8%
Contains more Folate +418.8%
Contains more Vitamin C +33.7%

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
61
Welsh onion
Mineral Summary Score
27
Rapini
18
Welsh onion

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
11%
Welsh onion
Carbohydrates
3%
Rapini
7%
Welsh onion
Fats
2%
Rapini
2%
Welsh onion

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 16mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 7)
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 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.

All nutrients comparison - raw data values

Nutrient Rapini Welsh onion Opinion
Calories 22 34 Welsh onion
Protein 3.17 1.9 Rapini
Fats 0.49 0.4 Rapini
Vitamin C 20.2 27 Welsh onion
Carbs 2.85 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.22 Rapini
Calcium 108 18 Rapini
Potassium 196 212 Welsh onion
Magnesium 22 23 Welsh onion
Sugar 0.38 2.18 Rapini
Fiber 2.7 2.4 Rapini
Copper 0.042 0.07 Welsh onion
Zinc 0.77 0.52 Rapini
Starch
Phosphorus 73 49 Rapini
Sodium 33 17 Welsh onion
Vitamin A 2622 1160 Rapini
Vitamin E 1.62 0.51 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.05 Rapini
Vitamin B2 0.129 0.09 Rapini
Vitamin B3 1.221 0.4 Rapini
Vitamin B5 0.322 0.169 Rapini
Vitamin B6 0.171 0.072 Rapini
Vitamin B12 0 0
Vitamin K 224 193.4 Rapini
Folate 83 16 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.067 Rapini
Monounsaturated Fat 0.026 0.056 Welsh onion
Polyunsaturated fat 0.13 0.156 Welsh onion
Tryptophan 0.043 0.021 Rapini
Threonine 0.106 0.074 Rapini
Isoleucine 0.104 0.081 Rapini
Leucine 0.17 0.113 Rapini
Lysine 0.198 0.095 Rapini
Methionine 0.048 0.021 Rapini
Phenylalanine 0.128 0.061 Rapini
Valine 0.153 0.084 Rapini
Histidine 0.066 0.033 Rapini
Fructose 0.17 Rapini

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.