Cauliflower vs. Rapini — In-Depth Nutrition Comparison
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Differences between Cauliflower and Rapini
- Cauliflower has more Vitamin C, and Vitamin B5, while Rapini has more Vitamin K, Iron, Vitamin A RAE, Manganese, Vitamin E , Vitamin B1, Calcium, and Folate.
- Rapini's daily need coverage for Vitamin K is 174% higher.
- Rapini contains 2 times less Vitamin C than Cauliflower. Cauliflower contains 48.2mg of Vitamin C, while Rapini contains 20.2mg.
The food types used in this comparison are Cauliflower, raw and Broccoli raab, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Potassium
+52.6%
Contains
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Calcium
+390.9%
Contains
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Iron
+409.5%
Contains
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Magnesium
+46.7%
Contains
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Phosphorus
+65.9%
Contains
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Zinc
+185.2%
Contains
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Manganese
+154.8%
Contains
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Selenium
+66.7%
Equal in Sodium - 33
Equal in Copper - 0.042
Contains
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Potassium
+52.6%
Contains
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Calcium
+390.9%
Contains
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Iron
+409.5%
Contains
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Magnesium
+46.7%
Contains
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Phosphorus
+65.9%
Contains
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Zinc
+185.2%
Contains
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Manganese
+154.8%
Contains
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Selenium
+66.7%
Equal in Sodium - 33
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin C
+138.6%
Contains
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Vitamin B5
+107.1%
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Vitamin A
+∞%
Contains
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Vitamin E
+1925%
Contains
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Vitamin B1
+224%
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Vitamin B2
+115%
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Vitamin B3
+140.8%
Contains
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Folate
+45.6%
Contains
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Vitamin K
+1345.2%
Equal in Vitamin B6 - 0.171
Contains
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Vitamin C
+138.6%
Contains
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Vitamin B5
+107.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1925%
Contains
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Vitamin B1
+224%
Contains
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Vitamin B2
+115%
Contains
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Vitamin B3
+140.8%
Contains
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Folate
+45.6%
Contains
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Vitamin K
+1345.2%
Equal in Vitamin B6 - 0.171
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+74.4%
Contains
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Protein
+65.1%
Contains
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Fats
+75%
Contains
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Other
+23.7%
Equal in Water - 92.55
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Contains
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Carbs
+74.4%
Contains
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Protein
+65.1%
Contains
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Fats
+75%
Contains
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Other
+23.7%
Equal in Water - 92.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+30.8%
Contains
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Saturated Fat
-61.5%
Contains
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Polyunsaturated fat
+319.4%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
Contains
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Monounsaturated Fat
+30.8%
Contains
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Saturated Fat
-61.5%
Contains
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Polyunsaturated fat
+319.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+840%
Contains
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Fructose
+470.6%
Contains
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Sucrose
+∞%
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Glucose
+840%
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Fructose
+470.6%
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Sucrose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.97g | 0.15g |
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| Protein | 1.92g | 3.17g |
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| Fats | 0.28g | 0.49g |
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| Carbs | 4.97g | 2.85g |
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| Calories | 25kcal | 22kcal |
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| Fructose | 0.97g | 0.17g |
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| Sugar | 1.91g | 0.38g |
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| Fiber | 2g | 2.7g |
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| Calcium | 22mg | 108mg |
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| Iron | 0.42mg | 2.14mg |
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| Magnesium | 15mg | 22mg |
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| Phosphorus | 44mg | 73mg |
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| Potassium | 299mg | 196mg |
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| Sodium | 30mg | 33mg |
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| Zinc | 0.27mg | 0.77mg |
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| Copper | 0.039mg | 0.042mg |
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| Manganese | 0.155mg | 0.395mg |
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| Selenium | 0.6µg | 1µg |
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| Vitamin A | 0IU | 2622IU |
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| Vitamin A RAE | 0µg | 131µg |
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| Vitamin E | 0.08mg | 1.62mg |
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| Vitamin C | 48.2mg | 20.2mg |
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| Vitamin B1 | 0.05mg | 0.162mg |
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| Vitamin B2 | 0.06mg | 0.129mg |
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| Vitamin B3 | 0.507mg | 1.221mg |
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| Vitamin B5 | 0.667mg | 0.322mg |
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| Vitamin B6 | 0.184mg | 0.171mg |
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| Folate | 57µg | 83µg |
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| Vitamin K | 15.5µg | 224µg |
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| Tryptophan | 0.02mg | 0.043mg |
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| Threonine | 0.076mg | 0.106mg |
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| Isoleucine | 0.071mg | 0.104mg |
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| Leucine | 0.106mg | 0.17mg |
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| Lysine | 0.217mg | 0.198mg |
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| Methionine | 0.02mg | 0.048mg |
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| Phenylalanine | 0.065mg | 0.128mg |
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| Valine | 0.125mg | 0.153mg |
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| Histidine | 0.056mg | 0.066mg |
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| Saturated Fat | 0.13g | 0.05g |
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| Monounsaturated Fat | 0.034g | 0.026g |
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| Polyunsaturated fat | 0.031g | 0.13g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
30%
86%
Minerals Daily Need Coverage Score
13%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 1.53g)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)