Buckwheat vs. Rapini — In-Depth Nutrition Comparison
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What are the main differences between buckwheat and rapini?
- Buckwheat is richer in copper, yet rapini is richer in vitamin K, vitamin A, vitamin C, folate, iron, vitamin E, vitamin B1, calcium, and vitamin B6.
- Rapini's daily need coverage for vitamin K is 185% higher.
- Buckwheat has 3 times more copper than rapini. Buckwheat has 0.146mg of copper, while rapini has 0.042mg.
- Rapini has a lower glycemic index than buckwheat.
We used Buckwheat groats, roasted, cooked and Broccoli raab, raw types in this comparison.
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 | +131.8% |
| Contains more CopperCopper | +247.6% |
| Contains less SodiumSodium | -87.9% |
| Contains more SeleniumSelenium | +120% |
| Contains more CalciumCalcium | +1442.9% |
| Contains more PotassiumPotassium | +122.7% |
| Contains more IronIron | +167.5% |
| Contains more ZincZinc | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B5Vitamin B5 | +11.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin B1Vitamin B1 | +305% |
| Contains more Vitamin B2Vitamin B2 | +230.8% |
| Contains more Vitamin B3Vitamin B3 | +29.9% |
| Contains more Vitamin B6Vitamin B6 | +122.1% |
| Contains more Vitamin KVitamin K | +11689.5% |
| Contains more FolateFolate | +492.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.9µg | 224µg | 185% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Folate | 14µg | 83µg | 17% |
| Iron | 0.8mg | 2.14mg | 17% |
| Vitamin A | 0µg | 131µg | 15% |
| Copper | 0.146mg | 0.042mg | 12% |
| Vitamin B1 | 0.04mg | 0.162mg | 10% |
| Calcium | 7mg | 108mg | 10% |
| Vitamin E | 0.09mg | 1.62mg | 10% |
| Magnesium | 51mg | 22mg | 7% |
| Vitamin B6 | 0.077mg | 0.171mg | 7% |
| Vitamin B2 | 0.039mg | 0.129mg | 7% |
| Carbs | 19.94g | 2.85g | 6% |
| Calories | 92kcal | 22kcal | 4% |
| Potassium | 88mg | 196mg | 3% |
| Vitamin B3 | 0.94mg | 1.221mg | 2% |
| Selenium | 2.2µg | 1µg | 2% |
| Sodium | 4mg | 33mg | 1% |
| Zinc | 0.61mg | 0.77mg | 1% |
| Vitamin B5 | 0.359mg | 0.322mg | 1% |
| Protein | 3.38g | 3.17g | 0% |
| Fats | 0.62g | 0.49g | 0% |
| Net carbs | 17.24g | 0.15g | N/A |
| Sugar | 0.9g | 0.38g | N/A |
| Fiber | 2.7g | 2.7g | 0% |
| Phosphorus | 70mg | 73mg | 0% |
| Manganese | 0.403mg | 0.395mg | 0% |
| Choline | 20.1mg | 18.3mg | 0% |
| Saturated fat | 0.134g | 0.05g | 0% |
| Monounsaturated fat | 0.188g | 0.026g | 0% |
| Polyunsaturated fat | 0.188g | 0.13g | 0% |
| Tryptophan | 0.049mg | 0.043mg | 0% |
| Threonine | 0.129mg | 0.106mg | 0% |
| Isoleucine | 0.127mg | 0.104mg | 0% |
| Leucine | 0.212mg | 0.17mg | 0% |
| Lysine | 0.172mg | 0.198mg | 0% |
| Methionine | 0.044mg | 0.048mg | 0% |
| Phenylalanine | 0.133mg | 0.128mg | 0% |
| Valine | 0.173mg | 0.153mg | 0% |
| Histidine | 0.079mg | 0.066mg | 0% |
| Fructose | 0.1g | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +26.5% |
| Contains more CarbsCarbs | +599.6% |
| Contains more WaterWater | +22.4% |
| Contains more OtherOther | +118.6% |
~equal in
Protein
~3.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +623.1% |
| Contains more Poly. FatPolyunsaturated fat | +44.6% |
| Contains less Sat. FatSaturated fat | -62.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +263.6% |
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +70% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
