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Cassava vs Rapini - In-Depth Nutrition Comparison

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Significant differences between Cassava and Rapini

  • Cassava has more Copper, however Rapini is richer in Vitamin K, Iron, Vitamin A, Folate, Vitamin E , Calcium, Phosphorus, Vitamin B6, and Vitamin B1.
  • Rapini covers your daily Vitamin K needs 185% more than Cassava.
  • Rapini has 2 times less Copper than Cassava. Cassava has 0.1mg of Copper, while Rapini has 0.042mg.

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

Infographic

Cassava 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
:
5
Rapini
Contains more Potassium +38.3%
Contains more Copper +138.1%
Contains less Sodium -57.6%
Contains more Iron +692.6%
Contains more Calcium +575%
Contains more Zinc +126.5%
Contains more Phosphorus +170.4%
Equal in Magnesium - 22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +38.3%
Contains more Copper +138.1%
Contains less Sodium -57.6%
Contains more Iron +692.6%
Contains more Calcium +575%
Contains more Zinc +126.5%
Contains more Phosphorus +170.4%
Equal in Magnesium - 22

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
:
9
Rapini
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +200.9%
Contains more Vitamin B6 +94.3%
Contains more Vitamin K +11689.5%
Contains more Folate +207.4%
Equal in Vitamin C - 20.2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin A +20069.2%
Contains more Vitamin E +752.6%
Contains more Vitamin B1 +86.2%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B3 +43%
Contains more Vitamin B5 +200.9%
Contains more Vitamin B6 +94.3%
Contains more Vitamin K +11689.5%
Contains more Folate +207.4%
Equal in Vitamin C - 20.2

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
14
Cassava
86
Rapini
Mineral Summary Score
14
Cassava
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
8%
Cassava
19%
Rapini
Carbohydrates
38%
Cassava
3%
Rapini
Fats
1%
Cassava
2%
Rapini

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.
Cassava Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 19mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cassava Rapini Opinion
Calories 160 22 Cassava
Protein 1.36 3.17 Rapini
Fats 0.28 0.49 Rapini
Vitamin C 20.6 20.2 Cassava
Net carbs 36.2599983215332 0.15000000596046448 Cassava
Carbs 38.06 2.85 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 2.14 Rapini
Calcium 16 108 Rapini
Potassium 271 196 Cassava
Magnesium 21 22 Rapini
Sugar 1.7 0.38 Rapini
Fiber 1.8 2.7 Rapini
Copper 0.1 0.042 Cassava
Zinc 0.34 0.77 Rapini
Starch
Phosphorus 27 73 Rapini
Sodium 14 33 Cassava
Vitamin A 13 2622 Rapini
Vitamin E 0.19 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.087 0.162 Rapini
Vitamin B2 0.048 0.129 Rapini
Vitamin B3 0.854 1.221 Rapini
Vitamin B5 0.107 0.322 Rapini
Vitamin B6 0.088 0.171 Rapini
Vitamin B12 0 0
Vitamin K 1.9 224 Rapini
Folate 27 83 Rapini
Trans Fat 0 0
Saturated Fat 0.074 0.05 Rapini
Monounsaturated Fat 0.075 0.026 Cassava
Polyunsaturated fat 0.048 0.13 Rapini
Tryptophan 0.019 0.043 Rapini
Threonine 0.028 0.106 Rapini
Isoleucine 0.027 0.104 Rapini
Leucine 0.039 0.17 Rapini
Lysine 0.044 0.198 Rapini
Methionine 0.011 0.048 Rapini
Phenylalanine 0.026 0.128 Rapini
Valine 0.035 0.153 Rapini
Histidine 0.02 0.066 Rapini
Fructose 0.17 Rapini

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.