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  6. Canola oil vs. Rapini

Canola oil vs. Rapini — In-Depth Nutrition Comparison

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How are canola oil and rapini different?

  • Canola oil is richer in vitamin E, while rapini is higher in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, and vitamin B6.
  • Rapini covers your daily need for vitamin K, 127% more than canola oil.
  • Canola oil contains 147 times more saturated fat than rapini. Canola oil contains 7.365g of saturated fat, while rapini contains 0.05g.
  • Rapini has a higher glycemic index (32) than canola oil (0).

Oil, canola and Broccoli raab, raw types were used in this article.

Infographic

Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Rapini
Rapini
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Rapini
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 EVitamin E +977.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +214.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +9050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Rapini DV% diff.
Polyunsaturated fat 28.142g 0.13g 187%
Monounsaturated fat 63.276g 0.026g 158%
Fats 100g 0.49g 153%
Vitamin K 71.3µg 224µg 127%
Vitamin E 17.46mg 1.62mg 106%
Calories 884kcal 22kcal 43%
Saturated fat 7.365g 0.05g 33%
Iron 0mg 2.14mg 27%
Vitamin C 0mg 20.2mg 22%
Folate 0µg 83µg 21%
Manganese 0mg 0.395mg 17%
Vitamin A 0µg 131µg 15%
Vitamin B1 0mg 0.162mg 14%
Vitamin B6 0mg 0.171mg 13%
Calcium 0mg 108mg 11%
Fiber 0g 2.7g 11%
Vitamin B2 0mg 0.129mg 10%
Phosphorus 0mg 73mg 10%
Vitamin B3 0mg 1.221mg 8%
Zinc 0mg 0.77mg 7%
Protein 0g 3.17g 6%
Vitamin B5 0mg 0.322mg 6%
Potassium 0mg 196mg 6%
Magnesium 0mg 22mg 5%
Copper 0mg 0.042mg 5%
Choline 0.2mg 18.3mg 3%
Selenium 0µg 1µg 2%
Sodium 0mg 33mg 1%
Carbs 0g 2.85g 1%
Net carbs 0g 0.15g N/A
Sugar 0g 0.38g N/A
Trans fat 0.395g 0g N/A
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%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +20308.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Rapini
Rapini
1
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 more Mono. FatMonounsaturated fat +243269.2%
Contains more Poly. FatPolyunsaturated fat +21547.7%
Contains less Sat. FatSaturated fat -99.3%

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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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.