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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 RAE, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +575%
Contains more Iron +478.4%
Contains more Magnesium +22.2%
Contains more Phosphorus +92.1%
Contains more Zinc +140.6%
Contains more Potassium +33.2%
Contains less Sodium -75.8%
Contains more Copper +26.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +575%
Contains more Iron +478.4%
Contains more Magnesium +22.2%
Contains more Phosphorus +92.1%
Contains more Zinc +140.6%
Contains more Potassium +33.2%
Contains less Sodium -75.8%
Contains more Copper +26.2%

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 A +1211%
Contains more Vitamin E +1250%
Contains more Vitamin C +12.8%
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 Folate +245.8%
Contains more Vitamin K +5109.3%
Equal in Vitamin B6 - 0.163
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 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +1211%
Contains more Vitamin E +1250%
Contains more Vitamin C +12.8%
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 Folate +245.8%
Contains more Vitamin K +5109.3%
Equal in Vitamin B6 - 0.163

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

All nutrients comparison - raw data values

Nutrient Rapini Zucchini Opinion
Net carbs 0.15g 2.11g Zucchini
Protein 3.17g 1.21g Rapini
Fats 0.49g 0.32g Rapini
Carbs 2.85g 3.11g Zucchini
Calories 22kcal 17kcal Rapini
Starch g 0g Zucchini
Fructose 0.17g 1.38g Zucchini
Sugar 0.38g 2.5g Rapini
Fiber 2.7g 1g Rapini
Calcium 108mg 16mg Rapini
Iron 2.14mg 0.37mg Rapini
Magnesium 22mg 18mg Rapini
Phosphorus 73mg 38mg Rapini
Potassium 196mg 261mg Zucchini
Sodium 33mg 8mg Zucchini
Zinc 0.77mg 0.32mg Rapini
Copper 0.042mg 0.053mg Zucchini
Vitamin A 2622IU 200IU Rapini
Vitamin E 1.62mg 0.12mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 17.9mg 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
Folate 83µg 24µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 4.3µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.084g Rapini
Monounsaturated Fat 0.026g 0.011g Rapini
Polyunsaturated fat 0.13g 0.091g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Zucchini
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
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

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

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.