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  6. Butterbur vs. Rapini

Butterbur vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Butterbur and Rapini

  • Butterbur has more Potassium, Vitamin C, and Copper, however, Rapini has more Iron, Folate, Vitamin A RAE, Vitamin B1, Phosphorus, Vitamin B2, and Vitamin B3.
  • Rapini's daily need coverage for Iron is 26% more.
  • Butterbur has 3 times more Potassium than Rapini. Butterbur has 655mg of Potassium, while Rapini has 196mg.

The food varieties used in the comparison are Butterbur, (fuki), raw and Broccoli raab, raw.

Infographic

Butterbur vs Rapini 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.
Butterbur
Butterbur
3
:
7
Rapini
Rapini
Contains more Potassium +234.2%
Contains less Sodium -78.8%
Contains more Copper +145.2%
Contains more Iron +2040%
Contains more Magnesium +57.1%
Contains more Phosphorus +508.3%
Contains more Zinc +381.3%
Contains more Manganese +44.2%
Contains more Selenium +11.1%
Equal in Calcium - 108
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Potassium +234.2%
Contains less Sodium -78.8%
Contains more Copper +145.2%
Contains more Iron +2040%
Contains more Magnesium +57.1%
Contains more Phosphorus +508.3%
Contains more Zinc +381.3%
Contains more Manganese +44.2%
Contains more Selenium +11.1%
Equal in Calcium - 108

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.
Butterbur
Butterbur
1
:
9
Rapini
Rapini
Contains more Vitamin C +55.9%
Contains more Vitamin A +5144%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B5 +906.3%
Contains more Vitamin B6 +78.1%
Contains more Folate +730%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Rapini
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 +55.9%
Contains more Vitamin A +5144%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +545%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B5 +906.3%
Contains more Vitamin B6 +78.1%
Contains more Folate +730%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butterbur
Butterbur
3
:
2
Rapini
Rapini
Contains more Carbs +26.7%
Contains more Other +55.3%
Contains more Protein +712.8%
Contains more Fats +1125%
Equal in Water - 92.55
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Carbs +26.7%
Contains more Other +55.3%
Contains more Protein +712.8%
Contains more Fats +1125%
Equal in Water - 92.55

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butterbur Rapini
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Butterbur Rapini Opinion
Net carbs 3.61g 0.15g Butterbur
Protein 0.39g 3.17g Rapini
Fats 0.04g 0.49g Rapini
Carbs 3.61g 2.85g Butterbur
Calories 14kcal 22kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g Butterbur
Fiber 2.7g Rapini
Calcium 103mg 108mg Rapini
Iron 0.1mg 2.14mg Rapini
Magnesium 14mg 22mg Rapini
Phosphorus 12mg 73mg Rapini
Potassium 655mg 196mg Butterbur
Sodium 7mg 33mg Butterbur
Zinc 0.16mg 0.77mg Rapini
Copper 0.103mg 0.042mg Butterbur
Manganese 0.274mg 0.395mg Rapini
Selenium 0.9µg 1µg Rapini
Vitamin A 50IU 2622IU Rapini
Vitamin A RAE 3µg 131µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 31.5mg 20.2mg Butterbur
Vitamin B1 0.02mg 0.162mg Rapini
Vitamin B2 0.02mg 0.129mg Rapini
Vitamin B3 0.2mg 1.221mg Rapini
Vitamin B5 0.032mg 0.322mg Rapini
Vitamin B6 0.096mg 0.171mg Rapini
Folate 10µg 83µg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g Butterbur
Monounsaturated Fat 0.026g Rapini
Polyunsaturated fat 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Butterbur
86%
Rapini
Minerals Daily Need Coverage Score
19%
Butterbur
27%
Rapini

Comparison summary

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 is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.