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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.

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Rapini vs Zucchini 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
5
:
Contains more Iron +478.4%
Contains more Calcium +575%
Contains more Magnesium +22.2%
Contains more Zinc +140.6%
Contains more Phosphorus +92.1%
Contains more Potassium +33.2%
Contains more Copper +26.2%
Contains less Sodium -75.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +478.4%
Contains more Calcium +575%
Contains more Magnesium +22.2%
Contains more Zinc +140.6%
Contains more Phosphorus +92.1%
Contains more Potassium +33.2%
Contains more Copper +26.2%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
10
:
Contains more Vitamin C +12.8%
Contains more Vitamin A +1211%
Contains more Vitamin E +1250%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.2%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +57.8%
Contains more Vitamin K +5109.3%
Contains more Folate +245.8%
Equal in Vitamin B6 - 0.163
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +12.8%
Contains more Vitamin A +1211%
Contains more Vitamin E +1250%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.2%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +57.8%
Contains more Vitamin K +5109.3%
Contains more Folate +245.8%
Equal in Vitamin B6 - 0.163

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
16
Zucchini
Mineral Summary Score
27
Rapini
12
Zucchini

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
7%
Zucchini
Carbohydrates
3%
Rapini
3%
Zucchini
Fats
2%
Rapini
1%
Zucchini

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 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

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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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)

All nutrients comparison - raw data values

Nutrient Rapini Zucchini Opinion
Calories 22 17 Rapini
Protein 3.17 1.21 Rapini
Fats 0.49 0.32 Rapini
Vitamin C 20.2 17.9 Rapini
Carbs 2.85 3.11 Zucchini
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.37 Rapini
Calcium 108 16 Rapini
Potassium 196 261 Zucchini
Magnesium 22 18 Rapini
Sugar 0.38 2.5 Rapini
Fiber 2.7 1 Rapini
Copper 0.042 0.053 Zucchini
Zinc 0.77 0.32 Rapini
Starch 0 Zucchini
Phosphorus 73 38 Rapini
Sodium 33 8 Zucchini
Vitamin A 2622 200 Rapini
Vitamin E 1.62 0.12 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.045 Rapini
Vitamin B2 0.129 0.094 Rapini
Vitamin B3 1.221 0.451 Rapini
Vitamin B5 0.322 0.204 Rapini
Vitamin B6 0.171 0.163 Rapini
Vitamin B12 0 0
Vitamin K 224 4.3 Rapini
Folate 83 24 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.084 Rapini
Monounsaturated Fat 0.026 0.011 Rapini
Polyunsaturated fat 0.13 0.091 Rapini
Tryptophan 0.043 0.01 Rapini
Threonine 0.106 0.029 Rapini
Isoleucine 0.104 0.044 Rapini
Leucine 0.17 0.071 Rapini
Lysine 0.198 0.067 Rapini
Methionine 0.048 0.018 Rapini
Phenylalanine 0.128 0.043 Rapini
Valine 0.153 0.054 Rapini
Histidine 0.066 0.026 Rapini
Fructose 0.17 1.38 Zucchini

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. 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.