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

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 Folate +418.8%
Contains more Vitamin K +15.8%
Contains more Vitamin C +33.7%
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 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 Folate +418.8%
Contains more Vitamin K +15.8%
Contains more Vitamin C +33.7%

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

All nutrients comparison - raw data values

Nutrient Rapini Welsh onion Opinion
Net carbs 0.15g 4.1g Welsh onion
Protein 3.17g 1.9g Rapini
Fats 0.49g 0.4g Rapini
Carbs 2.85g 6.5g Welsh onion
Calories 22kcal 34kcal Welsh onion
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 2.18g Rapini
Fiber 2.7g 2.4g Rapini
Calcium 108mg 18mg Rapini
Iron 2.14mg 1.22mg Rapini
Magnesium 22mg 23mg Welsh onion
Phosphorus 73mg 49mg Rapini
Potassium 196mg 212mg Welsh onion
Sodium 33mg 17mg Welsh onion
Zinc 0.77mg 0.52mg Rapini
Copper 0.042mg 0.07mg Welsh onion
Vitamin A 2622IU 1160IU Rapini
Vitamin E 1.62mg 0.51mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 27mg Welsh onion
Vitamin B1 0.162mg 0.05mg Rapini
Vitamin B2 0.129mg 0.09mg Rapini
Vitamin B3 1.221mg 0.4mg Rapini
Vitamin B5 0.322mg 0.169mg Rapini
Vitamin B6 0.171mg 0.072mg Rapini
Folate 83µg 16µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 193.4µg Rapini
Tryptophan 0.043mg 0.021mg Rapini
Threonine 0.106mg 0.074mg Rapini
Isoleucine 0.104mg 0.081mg Rapini
Leucine 0.17mg 0.113mg Rapini
Lysine 0.198mg 0.095mg Rapini
Methionine 0.048mg 0.021mg Rapini
Phenylalanine 0.128mg 0.061mg Rapini
Valine 0.153mg 0.084mg Rapini
Histidine 0.066mg 0.033mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.067g Rapini
Monounsaturated Fat 0.026g 0.056g Welsh onion
Polyunsaturated fat 0.13g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Welsh onion
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
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

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.

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.