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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

Rapini vs Zucchini 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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.
Rapini
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
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
Rapini
3
24% 13% 63%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
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
Rapini
1
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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.
Rapini Zucchini
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rapini Zucchini Opinion
Calories 22kcal 17kcal Rapini
Protein 3.17g 1.21g Rapini
Fats 0.49g 0.32g Rapini
Vitamin C 20.2mg 17.9mg Rapini
Net carbs 0.15g 2.11g Zucchini
Carbs 2.85g 3.11g Zucchini
Magnesium 22mg 18mg Rapini
Calcium 108mg 16mg Rapini
Potassium 196mg 261mg Zucchini
Iron 2.14mg 0.37mg Rapini
Sugar 0.38g 2.5g Rapini
Fiber 2.7g 1g Rapini
Copper 0.042mg 0.053mg Zucchini
Zinc 0.77mg 0.32mg Rapini
Phosphorus 73mg 38mg Rapini
Sodium 33mg 8mg Zucchini
Vitamin A 2622IU 200IU Rapini
Vitamin A 131µg 10µg Rapini
Vitamin E 1.62mg 0.12mg Rapini
Manganese 0.395mg 0.177mg Rapini
Selenium 1µg 0.2µg Rapini
Vitamin B1 0.162mg 0.045mg Rapini
Vitamin B2 0.129mg 0.094mg Rapini
Vitamin B3 1.221mg 0.451mg Rapini
Vitamin B5 0.322mg 0.204mg Rapini
Vitamin B6 0.171mg 0.163mg Rapini
Vitamin K 224µg 4.3µg Rapini
Folate 83µg 24µg Rapini
Choline 18.3mg 9.5mg Rapini
Saturated Fat 0.05g 0.084g Rapini
Monounsaturated Fat 0.026g 0.011g Rapini
Polyunsaturated fat 0.13g 0.091g Rapini
Tryptophan 0.043mg 0.01mg Rapini
Threonine 0.106mg 0.029mg Rapini
Isoleucine 0.104mg 0.044mg Rapini
Leucine 0.17mg 0.071mg Rapini
Lysine 0.198mg 0.067mg Rapini
Methionine 0.048mg 0.018mg Rapini
Phenylalanine 0.128mg 0.043mg Rapini
Valine 0.153mg 0.054mg Rapini
Histidine 0.066mg 0.026mg Rapini
Fructose 0.17g 1.38g Zucchini
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

Which food is preferable for your diet?

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

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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%
Rapini
15%
Zucchini
Minerals Daily Need Coverage Score
27%
Rapini
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.034g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.