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  6. Cauliflower vs. Rapini

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, vitamin A, iron, 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.

Infographic

Cauliflower 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Rapini
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 PotassiumPotassium +52.6%
Contains more MagnesiumMagnesium +46.7%
Contains more CalciumCalcium +390.9%
Contains more IronIron +409.5%
Contains more ZincZinc +185.2%
Contains more PhosphorusPhosphorus +65.9%
Contains more ManganeseManganese +154.8%
Contains more SeleniumSelenium +66.7%
~equal in Copper ~0.042mg
~equal in Sodium ~33mg

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.
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Rapini
Rapini
7
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 +138.6%
Contains more Vitamin B5Vitamin B5 +107.1%
Contains more CholineCholine +142.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1925%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B2Vitamin B2 +115%
Contains more Vitamin B3Vitamin B3 +140.8%
Contains more Vitamin KVitamin K +1345.2%
Contains more FolateFolate +45.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.171mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Rapini DV% diff.
Vitamin K 15.5µg 224µg 174%
Vitamin C 48.2mg 20.2mg 31%
Iron 0.42mg 2.14mg 22%
Vitamin A 0µg 131µg 15%
Manganese 0.155mg 0.395mg 10%
Vitamin E 0.08mg 1.62mg 10%
Vitamin B1 0.05mg 0.162mg 9%
Calcium 22mg 108mg 9%
Vitamin B5 0.667mg 0.322mg 7%
Folate 57µg 83µg 7%
Choline 44.3mg 18.3mg 5%
Zinc 0.27mg 0.77mg 5%
Vitamin B2 0.06mg 0.129mg 5%
Phosphorus 44mg 73mg 4%
Vitamin B3 0.507mg 1.221mg 4%
Fiber 2g 2.7g 3%
Potassium 299mg 196mg 3%
Protein 1.92g 3.17g 3%
Magnesium 15mg 22mg 2%
Vitamin B6 0.184mg 0.171mg 1%
Carbs 4.97g 2.85g 1%
Polyunsaturated fat 0.031g 0.13g 1%
Selenium 0.6µg 1µg 1%
Fructose 0.97g 0.17g 1%
Calories 25kcal 22kcal 0%
Fats 0.28g 0.49g 0%
Net carbs 2.97g 0.15g N/A
Sugar 1.91g 0.38g N/A
Copper 0.039mg 0.042mg 0%
Sodium 30mg 33mg 0%
Saturated fat 0.13g 0.05g 0%
Monounsaturated fat 0.034g 0.026g 0%
Tryptophan 0.02mg 0.043mg 0%
Threonine 0.076mg 0.106mg 0%
Isoleucine 0.071mg 0.104mg 0%
Leucine 0.106mg 0.17mg 0%
Lysine 0.217mg 0.198mg 0%
Methionine 0.02mg 0.048mg 0%
Phenylalanine 0.065mg 0.128mg 0%
Valine 0.125mg 0.153mg 0%
Histidine 0.056mg 0.066mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Rapini
Rapini
4
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 CarbsCarbs +74.4%
Contains more ProteinProtein +65.1%
Contains more FatsFats +75%
Contains more OtherOther +23.7%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Rapini
Rapini
2
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 +30.8%
Contains less Sat. FatSaturated fat -61.5%
Contains more Poly. FatPolyunsaturated fat +319.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
Rapini
1
29% 26% 45%
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 more GlucoseGlucose +840%
Contains more FructoseFructose +470.6%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.