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Brussels sprout vs Rapini - In-Depth Nutrition Comparison

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The main differences between Brussels sprout and Rapini

  • Brussels sprout is richer in Vitamin C, and Potassium, yet Rapini is richer in Vitamin K, Vitamin A, Iron, Calcium, and Folate.
  • Daily need coverage for Vitamin C from Brussels sprout is 72% higher.
  • Brussels sprout contains 2 times more Potassium than Rapini. Brussels sprout contains 389mg of Potassium, while Rapini contains 196mg.

Food types used in this article are Brussels sprouts, raw and Broccoli raab, raw.

Infographic

Brussels sprout vs Rapini 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
Contains more Potassium +98.5%
Contains less Sodium -24.2%
Contains more Copper +66.7%
Contains more Calcium +157.1%
Contains more Iron +52.9%
Contains more Zinc +83.3%
Equal in Magnesium - 22
Equal in Phosphorus - 73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Potassium +98.5%
Contains less Sodium -24.2%
Contains more Copper +66.7%
Contains more Calcium +157.1%
Contains more Iron +52.9%
Contains more Zinc +83.3%
Equal in Magnesium - 22
Equal in Phosphorus - 73

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
:
8
Rapini
Contains more Vitamin C +320.8%
Contains more Vitamin B6 +28.1%
Contains more Vitamin A +247.7%
Contains more Vitamin E +84.1%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +63.9%
Contains more Folate +36.1%
Contains more Vitamin K +26.6%
Equal in Vitamin B5 - 0.322
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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%
Contains more Vitamin C +320.8%
Contains more Vitamin B6 +28.1%
Contains more Vitamin A +247.7%
Contains more Vitamin E +84.1%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +63.9%
Contains more Folate +36.1%
Contains more Vitamin K +26.6%
Equal in Vitamin B5 - 0.322

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.
Brussels sprout Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Rapini Opinion
Net carbs 5.15g 0.15g Brussels sprout
Protein 3.38g 3.17g Brussels sprout
Fats 0.3g 0.49g Rapini
Carbs 8.95g 2.85g Brussels sprout
Calories 43kcal 22kcal Brussels sprout
Starch g g
Fructose 0.93g 0.17g Brussels sprout
Sugar 2.2g 0.38g Rapini
Fiber 3.8g 2.7g Brussels sprout
Calcium 42mg 108mg Rapini
Iron 1.4mg 2.14mg Rapini
Magnesium 23mg 22mg Brussels sprout
Phosphorus 69mg 73mg Rapini
Potassium 389mg 196mg Brussels sprout
Sodium 25mg 33mg Brussels sprout
Zinc 0.42mg 0.77mg Rapini
Copper 0.07mg 0.042mg Brussels sprout
Vitamin A 754IU 2622IU Rapini
Vitamin E 0.88mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 20.2mg Brussels sprout
Vitamin B1 0.139mg 0.162mg Rapini
Vitamin B2 0.09mg 0.129mg Rapini
Vitamin B3 0.745mg 1.221mg Rapini
Vitamin B5 0.309mg 0.322mg Rapini
Vitamin B6 0.219mg 0.171mg Brussels sprout
Folate 61µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 177µg 224µg Rapini
Tryptophan 0.037mg 0.043mg Rapini
Threonine 0.12mg 0.106mg Brussels sprout
Isoleucine 0.132mg 0.104mg Brussels sprout
Leucine 0.152mg 0.17mg Rapini
Lysine 0.154mg 0.198mg Rapini
Methionine 0.032mg 0.048mg Rapini
Phenylalanine 0.098mg 0.128mg Rapini
Valine 0.155mg 0.153mg Brussels sprout
Histidine 0.076mg 0.066mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.05g Rapini
Monounsaturated Fat 0.023g 0.026g Rapini
Polyunsaturated fat 153g 0.13g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Rapini
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
81
Brussels sprout
86
Rapini
Mineral Summary Score
23
Brussels sprout
27
Rapini

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
20%
Brussels sprout
19%
Rapini
Carbohydrates
9%
Brussels sprout
3%
Rapini
Fats
1%
Brussels sprout
2%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 8mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.