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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.

Infographic

Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +52.6%
Contains more Calcium +390.9%
Contains more Iron +409.5%
Contains more Magnesium +46.7%
Contains more Phosphorus +65.9%
Contains more Zinc +185.2%
Equal in Sodium - 33
Equal in Copper - 0.042
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Potassium +52.6%
Contains more Calcium +390.9%
Contains more Iron +409.5%
Contains more Magnesium +46.7%
Contains more Phosphorus +65.9%
Contains more Zinc +185.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rapini
Contains more Vitamin C +138.6%
Contains more Vitamin B5 +107.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1925%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +140.8%
Contains more Folate +45.6%
Contains more Vitamin K +1345.2%
Equal in Vitamin B6 - 0.171
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +138.6%
Contains more Vitamin B5 +107.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1925%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +140.8%
Contains more Folate +45.6%
Contains more Vitamin K +1345.2%
Equal in Vitamin B6 - 0.171

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.
Cauliflower 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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Rapini Opinion
Net carbs 2.97g 0.15g Cauliflower
Protein 1.92g 3.17g Rapini
Fats 0.28g 0.49g Rapini
Carbs 4.97g 2.85g Cauliflower
Calories 25kcal 22kcal Cauliflower
Starch g g
Fructose 0.97g 0.17g Cauliflower
Sugar 1.91g 0.38g Rapini
Fiber 2g 2.7g Rapini
Calcium 22mg 108mg Rapini
Iron 0.42mg 2.14mg Rapini
Magnesium 15mg 22mg Rapini
Phosphorus 44mg 73mg Rapini
Potassium 299mg 196mg Cauliflower
Sodium 30mg 33mg Cauliflower
Zinc 0.27mg 0.77mg Rapini
Copper 0.039mg 0.042mg Rapini
Vitamin A 0IU 2622IU Rapini
Vitamin E 0.08mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 20.2mg Cauliflower
Vitamin B1 0.05mg 0.162mg Rapini
Vitamin B2 0.06mg 0.129mg Rapini
Vitamin B3 0.507mg 1.221mg Rapini
Vitamin B5 0.667mg 0.322mg Cauliflower
Vitamin B6 0.184mg 0.171mg Cauliflower
Folate 57µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 224µg Rapini
Tryptophan 0.02mg 0.043mg Rapini
Threonine 0.076mg 0.106mg Rapini
Isoleucine 0.071mg 0.104mg Rapini
Leucine 0.106mg 0.17mg Rapini
Lysine 0.217mg 0.198mg Cauliflower
Methionine 0.02mg 0.048mg Rapini
Phenylalanine 0.065mg 0.128mg Rapini
Valine 0.125mg 0.153mg Rapini
Histidine 0.056mg 0.066mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.05g Rapini
Monounsaturated Fat 0.034g 0.026g Cauliflower
Polyunsaturated fat 0.031g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30
Cauliflower
86
Rapini
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
19%
Rapini
Carbohydrates
5%
Cauliflower
3%
Rapini
Fats
1%
Cauliflower
2%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.53g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
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?
Cauliflower
Cauliflower contains less Sodium (difference - 3mg)
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)

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. 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.