Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cardoon vs. Rapini — In-Depth Nutrition Comparison

Compare

How are Cardoon and Rapini different?

  • Cardoon is richer in Copper, and Potassium, while Rapini is higher in Vitamin C, Iron, Vitamin A RAE, Vitamin B1, Vitamin B2, Phosphorus, and Manganese.
  • Cardoon covers your daily need of Copper 21% more than Rapini.
  • Cardoon contains 5 times more Sodium than Rapini. Cardoon contains 170mg of Sodium, while Rapini contains 33mg.

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

Infographic

Cardoon 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.
:
7
Rapini
Contains more Magnesium +90.9%
Contains more Potassium +104.1%
Contains more Copper +450%
Contains more Calcium +54.3%
Contains more Iron +205.7%
Contains more Phosphorus +217.4%
Contains less Sodium -80.6%
Contains more Zinc +352.9%
Contains more Manganese +54.3%
Contains more Selenium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +90.9%
Contains more Potassium +104.1%
Contains more Copper +450%
Contains more Calcium +54.3%
Contains more Iron +205.7%
Contains more Phosphorus +217.4%
Contains less Sodium -80.6%
Contains more Zinc +352.9%
Contains more Manganese +54.3%
Contains more Selenium +400%

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.
:
10
Rapini
Contains more Vitamin A +∞%
Contains more Vitamin C +910%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +307%
Contains more Vitamin B6 +47.4%
Contains more Folate +22.1%
Equal in Vitamin B5 - 0.322
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Contains more Vitamin A +∞%
Contains more Vitamin C +910%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +307%
Contains more Vitamin B6 +47.4%
Contains more Folate +22.1%
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Rapini
Contains more Carbs +42.8%
Contains more Other +20.2%
Contains more Protein +352.9%
Contains more Fats +390%
Equal in Water - 92.55
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
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 +42.8%
Contains more Other +20.2%
Contains more Protein +352.9%
Contains more Fats +390%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Rapini
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +217.1%
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +217.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Rapini
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat 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 Cardoon Rapini Opinion
Net carbs 2.47g 0.15g Cardoon
Protein 0.7g 3.17g Rapini
Fats 0.1g 0.49g Rapini
Carbs 4.07g 2.85g Cardoon
Calories 17kcal 22kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g Cardoon
Fiber 1.6g 2.7g Rapini
Calcium 70mg 108mg Rapini
Iron 0.7mg 2.14mg Rapini
Magnesium 42mg 22mg Cardoon
Phosphorus 23mg 73mg Rapini
Potassium 400mg 196mg Cardoon
Sodium 170mg 33mg Rapini
Zinc 0.17mg 0.77mg Rapini
Copper 0.231mg 0.042mg Cardoon
Manganese 0.256mg 0.395mg Rapini
Selenium 0.2µg 1µg Rapini
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 2mg 20.2mg Rapini
Vitamin B1 0.02mg 0.162mg Rapini
Vitamin B2 0.03mg 0.129mg Rapini
Vitamin B3 0.3mg 1.221mg Rapini
Vitamin B5 0.338mg 0.322mg Cardoon
Vitamin B6 0.116mg 0.171mg Rapini
Folate 68µg 83µg Rapini
Choline 18.3mg 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 0.011g 0.05g Cardoon
Monounsaturated Fat 0.018g 0.026g Rapini
Polyunsaturated fat 0.041g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
9%
Cardoon
80%
Rapini
Minerals Daily Need Coverage Score
26%
Cardoon
27%
Rapini

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 137mg)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 32)
Which food is cheaper?
Cardoon
Cardoon 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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.