Rapini vs. Zucchini — In-Depth Nutrition Comparison
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Summary of differences between Rapini and Zucchini
- Zucchini has less Vitamin K, Iron, Folate, Vitamin A, Vitamin E, Vitamin B1, Manganese, Calcium, Fiber, and Phosphorus than Rapini.
- Rapini covers your daily need of Vitamin K 183% more than Zucchini.
- Rapini has 14 times more Vitamin E than Zucchini. While Rapini has 1.62mg of Vitamin E, Zucchini has only 0.12mg.
These are the specific foods used in this comparison Broccoli raab, raw and Squash, summer, zucchini, includes skin, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +575% |
| Contains more IronIron | +478.4% |
| Contains more ZincZinc | +140.6% |
| Contains more PhosphorusPhosphorus | +92.1% |
| Contains more ManganeseManganese | +123.2% |
| Contains more SeleniumSelenium | +400% |
| Contains more PotassiumPotassium | +33.2% |
| Contains more CopperCopper | +26.2% |
| Contains less SodiumSodium | -75.8% |
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 | +12.8% |
| Contains more Vitamin AVitamin A | +1211% |
| Contains more Vitamin EVitamin E | +1250% |
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more Vitamin B2Vitamin B2 | +37.2% |
| Contains more Vitamin B3Vitamin B3 | +170.7% |
| Contains more Vitamin B5Vitamin B5 | +57.8% |
| Contains more Vitamin KVitamin K | +5109.3% |
| Contains more FolateFolate | +245.8% |
| Contains more CholineCholine | +92.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +162% |
| Contains more FatsFats | +53.1% |
| Contains more OtherOther | +64.9% |
~equal in
Carbs
~3.11g
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -40.5% |
| Contains more Mono. FatMonounsaturated Fat | +136.4% |
| Contains more Poly. FatPolyunsaturated fat | +42.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +120% |
| Contains more GlucoseGlucose | +970% |
| Contains more FructoseFructose | +711.8% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 22kcal | 17kcal |
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| Protein | 3.17g | 1.21g |
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| Fats | 0.49g | 0.32g |
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| Vitamin C | 20.2mg | 17.9mg |
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| Net carbs | 0.15g | 2.11g |
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| Carbs | 2.85g | 3.11g |
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| Magnesium | 22mg | 18mg |
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| Calcium | 108mg | 16mg |
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| Potassium | 196mg | 261mg |
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| Iron | 2.14mg | 0.37mg |
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| Sugar | 0.38g | 2.5g |
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| Fiber | 2.7g | 1g |
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| Copper | 0.042mg | 0.053mg |
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| Zinc | 0.77mg | 0.32mg |
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| Phosphorus | 73mg | 38mg |
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| Sodium | 33mg | 8mg |
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| Vitamin A | 2622IU | 200IU |
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| Vitamin A | 131µg | 10µg |
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| Vitamin E | 1.62mg | 0.12mg |
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| Manganese | 0.395mg | 0.177mg |
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| Selenium | 1µg | 0.2µg |
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| Vitamin B1 | 0.162mg | 0.045mg |
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| Vitamin B2 | 0.129mg | 0.094mg |
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| Vitamin B3 | 1.221mg | 0.451mg |
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| Vitamin B5 | 0.322mg | 0.204mg |
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| Vitamin B6 | 0.171mg | 0.163mg |
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| Vitamin K | 224µg | 4.3µg |
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| Folate | 83µg | 24µg |
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| Choline | 18.3mg | 9.5mg |
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| Saturated Fat | 0.05g | 0.084g |
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| Monounsaturated Fat | 0.026g | 0.011g |
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| Polyunsaturated fat | 0.13g | 0.091g |
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| Tryptophan | 0.043mg | 0.01mg |
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| Threonine | 0.106mg | 0.029mg |
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| Isoleucine | 0.104mg | 0.044mg |
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| Leucine | 0.17mg | 0.071mg |
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| Lysine | 0.198mg | 0.067mg |
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| Methionine | 0.048mg | 0.018mg |
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| Phenylalanine | 0.128mg | 0.043mg |
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| Valine | 0.153mg | 0.054mg |
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| Histidine | 0.066mg | 0.026mg |
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| Fructose | 0.17g | 1.38g |
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| Omega-3 - ALA | 0.061g |
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| Omega-6 - Linoleic acid | 0.03g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
80%
15%
Minerals Daily Need Coverage Score
27%
12%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.034g)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)