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  6. Chinese cabbage vs. Rapini

Chinese cabbage vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and rapini

  • Chinese cabbage has more vitamin A and vitamin C; however, rapini has more vitamin K, iron, manganese, vitamin E, vitamin B1, fiber, zinc, and phosphorus.
  • Rapini's daily need coverage for vitamin K is 149% more.
  • Chinese cabbage has 2 times more vitamin C than rapini. Chinese cabbage has 45mg of vitamin C, while rapini has 20.2mg.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Broccoli raab, raw.

Infographic

Chinese cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Rapini
Rapini
8
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 +28.6%
Contains more MagnesiumMagnesium +15.8%
Contains more IronIron +167.5%
Contains more CopperCopper +100%
Contains more ZincZinc +305.3%
Contains more PhosphorusPhosphorus +97.3%
Contains less SodiumSodium -49.2%
Contains more ManganeseManganese +148.4%
Contains more SeleniumSelenium +100%
~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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Rapini
Rapini
8
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 +122.8%
Contains more Vitamin AVitamin A +70.2%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +84.3%
Contains more Vitamin B3Vitamin B3 +144.2%
Contains more Vitamin B5Vitamin B5 +265.9%
Contains more Vitamin KVitamin K +392.3%
Contains more FolateFolate +25.8%
Contains more CholineCholine +185.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Rapini DV% diff.
Vitamin K 45.5µg 224µg 149%
Vitamin C 45mg 20.2mg 28%
Iron 0.8mg 2.14mg 17%
Vitamin B1 0.04mg 0.162mg 10%
Manganese 0.159mg 0.395mg 10%
Vitamin E 0.09mg 1.62mg 10%
Vitamin A 223µg 131µg 10%
Fiber 1g 2.7g 7%
Vitamin B5 0.088mg 0.322mg 5%
Vitamin B3 0.5mg 1.221mg 5%
Zinc 0.19mg 0.77mg 5%
Phosphorus 37mg 73mg 5%
Vitamin B2 0.07mg 0.129mg 5%
Folate 66µg 83µg 4%
Protein 1.5g 3.17g 3%
Potassium 252mg 196mg 2%
Vitamin B6 0.194mg 0.171mg 2%
Copper 0.021mg 0.042mg 2%
Choline 6.4mg 18.3mg 2%
Sodium 65mg 33mg 1%
Magnesium 19mg 22mg 1%
Selenium 0.5µg 1µg 1%
Calories 13kcal 22kcal 0%
Fats 0.2g 0.49g 0%
Carbs 2.18g 2.85g 0%
Net carbs 1.18g 0.15g N/A
Calcium 105mg 108mg 0%
Sugar 1.18g 0.38g N/A
Saturated fat 0.027g 0.05g 0%
Monounsaturated fat 0.015g 0.026g 0%
Polyunsaturated fat 0.096g 0.13g 0%
Tryptophan 0.015mg 0.043mg 0%
Threonine 0.049mg 0.106mg 0%
Isoleucine 0.085mg 0.104mg 0%
Leucine 0.088mg 0.17mg 0%
Lysine 0.089mg 0.198mg 0%
Methionine 0.009mg 0.048mg 0%
Phenylalanine 0.044mg 0.128mg 0%
Valine 0.066mg 0.153mg 0%
Histidine 0.026mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Rapini
Rapini
4
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 ProteinProtein +111.3%
Contains more FatsFats +145%
Contains more CarbsCarbs +30.7%
Contains more OtherOther +17.5%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -46%
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +35.4%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.