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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 vitamin A, iron, folate, vitamin B1, phosphorus, vitamin B2, and vitamin B3.
  • Rapini's daily need coverage for vitamin A is 51% 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +234.2%
Contains more CopperCopper +145.2%
Contains less SodiumSodium -78.8%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +2040%
Contains more ZincZinc +381.3%
Contains more PhosphorusPhosphorus +508.3%
Contains more ManganeseManganese +44.2%
Contains more SeleniumSelenium +11.1%
~equal in Calcium ~108mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 105% 1% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Rapini
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +55.9%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +545%
Contains more Vitamin B3Vitamin B3 +510.5%
Contains more Vitamin B5Vitamin B5 +906.3%
Contains more Vitamin B6Vitamin B6 +78.1%
Contains more FolateFolate +730%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Butterbur Rapini DV% diff.
Vitamin K 224µg 187%
Iron 0.1mg 2.14mg 26%
Folate 10µg 83µg 18%
Vitamin A 3µg 131µg 14%
Potassium 655mg 196mg 14%
Vitamin C 31.5mg 20.2mg 13%
Vitamin B1 0.02mg 0.162mg 12%
Fiber 2.7g 11%
Vitamin E 1.62mg 11%
Phosphorus 12mg 73mg 9%
Vitamin B2 0.02mg 0.129mg 8%
Copper 0.103mg 0.042mg 7%
Vitamin B6 0.096mg 0.171mg 6%
Zinc 0.16mg 0.77mg 6%
Protein 0.39g 3.17g 6%
Vitamin B3 0.2mg 1.221mg 6%
Vitamin B5 0.032mg 0.322mg 6%
Manganese 0.274mg 0.395mg 5%
Choline 18.3mg 3%
Magnesium 14mg 22mg 2%
Calcium 103mg 108mg 1%
Sodium 7mg 33mg 1%
Polyunsaturated fat 0.13g 1%
Fats 0.04g 0.49g 1%
Calories 14kcal 22kcal 0%
Carbs 3.61g 2.85g 0%
Net carbs 3.61g 0.15g N/A
Sugar 0.38g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.05g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Rapini
2
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 CarbsCarbs +26.7%
Contains more OtherOther +55.3%
Contains more ProteinProtein +712.8%
Contains more FatsFats +1125%
~equal in Water ~92.55g

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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.