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Caper vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between caper and rapini

  • Caper has more copper; however, rapini is richer in vitamin K, vitamin A, vitamin C, folate, manganese, vitamin B1, vitamin B6, and phosphorus.
  • Rapini covers your daily vitamin K needs 166% more than caper.
  • Rapini has 71 times less sodium than caper. Caper has 2348mg of sodium, while rapini has 33mg.

Specific food types used in this comparison are Capers, canned and Broccoli raab, raw.

Infographic

Caper 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.
Caper
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Rapini
7
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 MagnesiumMagnesium +50%
Contains more CopperCopper +790.5%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +390%
Contains more IronIron +28.1%
Contains more ZincZinc +140.6%
Contains more PhosphorusPhosphorus +630%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +406.4%

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.
Caper
0
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
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 +369.8%
Contains more Vitamin AVitamin A +1771.4%
Contains more Vitamin EVitamin E +84.1%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B3Vitamin B3 +87.3%
Contains more Vitamin B5Vitamin B5 +1092.6%
Contains more Vitamin B6Vitamin B6 +643.5%
Contains more Vitamin KVitamin K +810.6%
Contains more FolateFolate +260.9%
Contains more CholineCholine +181.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.129mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 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 FatsFats +75.5%
Contains more CarbsCarbs +71.6%
Contains more OtherOther +755.3%
Contains more ProteinProtein +34.3%
Contains more WaterWater +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
2
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
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 +142.3%
Contains more Poly. FatPolyunsaturated fat +133.8%
Contains less Sat. FatSaturated fat -78.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Rapini DV% diff.
Vitamin K 24.6µg 224µg 166%
Sodium 2348mg 33mg 101%
Copper 0.374mg 0.042mg 37%
Vitamin C 4.3mg 20.2mg 18%
Folate 23µg 83µg 15%
Vitamin A 7µg 131µg 14%
Manganese 0.078mg 0.395mg 14%
Vitamin B1 0.018mg 0.162mg 12%
Vitamin B6 0.023mg 0.171mg 11%
Phosphorus 10mg 73mg 9%
Calcium 40mg 108mg 7%
Vitamin B5 0.027mg 0.322mg 6%
Iron 1.67mg 2.14mg 6%
Potassium 40mg 196mg 5%
Vitamin E 0.88mg 1.62mg 5%
Vitamin B3 0.652mg 1.221mg 4%
Zinc 0.32mg 0.77mg 4%
Magnesium 33mg 22mg 3%
Fiber 3.2g 2.7g 2%
Choline 6.5mg 18.3mg 2%
Protein 2.36g 3.17g 2%
Saturated fat 0.233g 0.05g 1%
Carbs 4.89g 2.85g 1%
Polyunsaturated fat 0.304g 0.13g 1%
Fats 0.86g 0.49g 1%
Vitamin B2 0.139mg 0.129mg 1%
Calories 23kcal 22kcal 0%
Net carbs 1.69g 0.15g N/A
Sugar 0.41g 0.38g N/A
Selenium 1.2µg 1µg 0%
Monounsaturated fat 0.063g 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%
Omega-3 - DPA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caper Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Caper
71%
Rapini
Minerals Daily Need Coverage Score
56%
Caper
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 2315mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.183g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 32)
Which food is cheaper?
Caper
Caper is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.