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Carrot vs Rapini - In-Depth Nutrition Comparison

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Significant differences between Carrot and Rapini

  • Carrot has more Vitamin A, however Rapini is richer in Vitamin K, Iron, Folate, Vitamin C, Manganese, Vitamin B1, Calcium, Vitamin E , and Vitamin B2.
  • Rapini covers your daily Vitamin K needs 176% more than Carrot.
  • Rapini has 6 times less Vitamin A than Carrot. Carrot has 835µg of Vitamin A, while Rapini has 131µg.

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

Infographic

Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
2
:
6
Rapini
Contains more Potassium +63.3%
Contains more Calcium +227.3%
Contains more Iron +613.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +108.6%
Contains less Sodium -52.2%
Contains more Zinc +220.8%
Equal in Copper - 0.042
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Potassium +63.3%
Contains more Calcium +227.3%
Contains more Iron +613.3%
Contains more Magnesium +83.3%
Contains more Phosphorus +108.6%
Contains less Sodium -52.2%
Contains more Zinc +220.8%
Equal in Copper - 0.042

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
1
:
9
Rapini
Contains more Vitamin A +537.1%
Contains more Vitamin E +145.5%
Contains more Vitamin C +242.4%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +23.9%
Contains more Folate +336.8%
Contains more Vitamin K +1597%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +537.1%
Contains more Vitamin E +145.5%
Contains more Vitamin C +242.4%
Contains more Vitamin B1 +145.5%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +23.9%
Contains more Folate +336.8%
Contains more Vitamin K +1597%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Rapini
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Carrot Rapini Opinion
Net carbs 6.78g 0.15g Carrot
Protein 0.93g 3.17g Rapini
Fats 0.24g 0.49g Rapini
Carbs 9.58g 2.85g Carrot
Calories 41kcal 22kcal Carrot
Starch 1.43g g Carrot
Fructose 0.55g 0.17g Carrot
Sugar 4.74g 0.38g Rapini
Fiber 2.8g 2.7g Carrot
Calcium 33mg 108mg Rapini
Iron 0.3mg 2.14mg Rapini
Magnesium 12mg 22mg Rapini
Phosphorus 35mg 73mg Rapini
Potassium 320mg 196mg Carrot
Sodium 69mg 33mg Rapini
Zinc 0.24mg 0.77mg Rapini
Copper 0.045mg 0.042mg Carrot
Vitamin A 16706IU 2622IU Carrot
Vitamin E 0.66mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 20.2mg Rapini
Vitamin B1 0.066mg 0.162mg Rapini
Vitamin B2 0.058mg 0.129mg Rapini
Vitamin B3 0.983mg 1.221mg Rapini
Vitamin B5 0.273mg 0.322mg Rapini
Vitamin B6 0.138mg 0.171mg Rapini
Folate 19µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 224µg Rapini
Tryptophan 0.012mg 0.043mg Rapini
Threonine 0.191mg 0.106mg Carrot
Isoleucine 0.077mg 0.104mg Rapini
Leucine 0.102mg 0.17mg Rapini
Lysine 0.101mg 0.198mg Rapini
Methionine 0.02mg 0.048mg Rapini
Phenylalanine 0.061mg 0.128mg Rapini
Valine 0.069mg 0.153mg Rapini
Histidine 0.04mg 0.066mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.05g Carrot
Monounsaturated Fat 0.014g 0.026g Rapini
Polyunsaturated fat 0.117g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
98
Carrot
86
Rapini
Mineral Summary Score
13
Carrot
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Carrot
19%
Rapini
Carbohydrates
10%
Carrot
3%
Rapini
Fats
1%
Carrot
2%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.36g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.