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Chicory vs. Rapini — In-Depth Nutrition Comparison

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What are the differences between Chicory and Rapini?

  • Rapini is richer than Chicory in Iron, Vitamin C, Vitamin A RAE, Manganese, Folate, Vitamin B6, Calcium, Vitamin B1, Vitamin B2, and Phosphorus.
  • Rapini's daily need coverage for Iron is 24% more.

We used Chicory, witloof, raw and Broccoli raab, raw types in this article.

Infographic

Chicory 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
7
Rapini
Contains less Sodium -93.9%
Contains more Copper +21.4%
Contains more Calcium +468.4%
Contains more Iron +791.7%
Contains more Magnesium +120%
Contains more Phosphorus +180.8%
Contains more Zinc +381.3%
Contains more Manganese +295%
Contains more Selenium +400%
Equal in Potassium - 196
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains less Sodium -93.9%
Contains more Copper +21.4%
Contains more Calcium +468.4%
Contains more Iron +791.7%
Contains more Magnesium +120%
Contains more Phosphorus +180.8%
Contains more Zinc +381.3%
Contains more Manganese +295%
Contains more Selenium +400%
Equal in Potassium - 196

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.
:
11
Rapini
Contains more Vitamin A +8941.4%
Contains more Vitamin C +621.4%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B2 +377.8%
Contains more Vitamin B3 +663.1%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +307.1%
Contains more Folate +124.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Contains more Vitamin A +8941.4%
Contains more Vitamin C +621.4%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B2 +377.8%
Contains more Vitamin B3 +663.1%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +307.1%
Contains more Folate +124.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Rapini
Contains more Carbs +40.4%
Contains more Protein +252.2%
Contains more Fats +390%
Contains more Other +95.8%
Equal in Water - 92.55
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
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 Carbs +40.4%
Contains more Protein +252.2%
Contains more Fats +390%
Contains more Other +95.8%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Rapini
Contains less Saturated Fat -52%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +195.5%
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -52%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +195.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicory Rapini
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chicory Rapini Opinion
Net carbs 0.9g 0.15g Chicory
Protein 0.9g 3.17g Rapini
Fats 0.1g 0.49g Rapini
Carbs 4g 2.85g Chicory
Calories 17kcal 22kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g Chicory
Fiber 3.1g 2.7g Chicory
Calcium 19mg 108mg Rapini
Iron 0.24mg 2.14mg Rapini
Magnesium 10mg 22mg Rapini
Phosphorus 26mg 73mg Rapini
Potassium 211mg 196mg Chicory
Sodium 2mg 33mg Chicory
Zinc 0.16mg 0.77mg Rapini
Copper 0.051mg 0.042mg Chicory
Manganese 0.1mg 0.395mg Rapini
Selenium 0.2µg 1µg Rapini
Vitamin A 29IU 2622IU Rapini
Vitamin A RAE 1µg 131µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 2.8mg 20.2mg Rapini
Vitamin B1 0.062mg 0.162mg Rapini
Vitamin B2 0.027mg 0.129mg Rapini
Vitamin B3 0.16mg 1.221mg Rapini
Vitamin B5 0.145mg 0.322mg Rapini
Vitamin B6 0.042mg 0.171mg Rapini
Folate 37µg 83µg Rapini
Choline 18.3mg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.016mg 0.043mg Rapini
Threonine 0.025mg 0.106mg Rapini
Isoleucine 0.054mg 0.104mg Rapini
Leucine 0.039mg 0.17mg Rapini
Lysine 0.035mg 0.198mg Rapini
Methionine 0.005mg 0.048mg Rapini
Phenylalanine 0.022mg 0.128mg Rapini
Valine 0.041mg 0.153mg Rapini
Histidine 0.015mg 0.066mg Rapini
Saturated Fat 0.024g 0.05g Chicory
Monounsaturated Fat 0.002g 0.026g Rapini
Polyunsaturated fat 0.044g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Chicory
80%
Rapini
Minerals Daily Need Coverage Score
9%
Chicory
27%
Rapini

Comparison summary

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 is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Chicory
Chicory is lower in glycemic index (difference - 32)
Which food is cheaper?
Chicory
Chicory is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.