Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Rapini vs Winter melon - In-Depth Nutrition Comparison

Compare

How are Rapini and Winter melon different?

  • Rapini is higher in Iron, Folate, Manganese, Vitamin B6, Vitamin B1, Calcium, Vitamin C, Phosphorus, and Potassium, however Winter melon is richer in Vitamin A.
  • Daily need coverage for Iron from Rapini is 22% higher.
  • Rapini contains 33 times more Potassium than Winter melon. While Rapini contains 196mg of Potassium, Winter melon contains only 6mg.

Broccoli raab, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Rapini vs Winter melon infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
8
:
Contains more Iron +435%
Contains more Calcium +468.4%
Contains more Potassium +3166.7%
Contains more Magnesium +120%
Contains more Copper +82.6%
Contains more Zinc +26.2%
Contains more Phosphorus +284.2%
Contains less Sodium -70.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +435%
Contains more Calcium +468.4%
Contains more Potassium +3166.7%
Contains more Magnesium +120%
Contains more Copper +82.6%
Contains more Zinc +26.2%
Contains more Phosphorus +284.2%
Contains less Sodium -70.3%

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
10
:
Contains more Vitamin C +55.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +142.1%
Contains more Vitamin B6 +388.6%
Contains more Folate +1560%
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 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin C +55.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +142.1%
Contains more Vitamin B6 +388.6%
Contains more Folate +1560%

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
9
Winter melon
Mineral Summary Score
27
Rapini
9
Winter melon

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
2%
Winter melon
Carbohydrates
3%
Rapini
3%
Winter melon
Fats
2%
Rapini
1%
Winter melon

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 78mg)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Rapini Winter melon Opinion
Calories 22 13 Rapini
Protein 3.17 0.4 Rapini
Fats 0.49 0.2 Rapini
Vitamin C 20.2 13 Rapini
Carbs 2.85 3 Winter melon
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.4 Rapini
Calcium 108 19 Rapini
Potassium 196 6 Rapini
Magnesium 22 10 Rapini
Sugar 0.38 Winter melon
Fiber 2.7 2.9 Winter melon
Copper 0.042 0.023 Rapini
Zinc 0.77 0.61 Rapini
Starch
Phosphorus 73 19 Rapini
Sodium 33 111 Rapini
Vitamin A 2622 0 Rapini
Vitamin E 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.04 Rapini
Vitamin B2 0.129 0.11 Rapini
Vitamin B3 1.221 0.4 Rapini
Vitamin B5 0.322 0.133 Rapini
Vitamin B6 0.171 0.035 Rapini
Vitamin B12 0 0
Vitamin K 224 Rapini
Folate 83 5 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.016 Winter melon
Monounsaturated Fat 0.026 0.037 Winter melon
Polyunsaturated fat 0.13 0.087 Rapini
Tryptophan 0.043 0.002 Rapini
Threonine 0.106 Rapini
Isoleucine 0.104 Rapini
Leucine 0.17 Rapini
Lysine 0.198 0.009 Rapini
Methionine 0.048 0.003 Rapini
Phenylalanine 0.128 Rapini
Valine 0.153 Rapini
Histidine 0.066 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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.