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Chinese broccoli vs Rapini - In-Depth Nutrition Comparison

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A recap on differences between Chinese broccoli and Rapini

  • Chinese broccoli is higher in Vitamin C, yet Rapini is higher in Vitamin K, Iron, Vitamin B6, Vitamin E , Manganese, Vitamin B1, and Vitamin A.
  • Rapini covers your daily Vitamin K needs 116% more than Chinese broccoli.

Food varieties used in this article are Broccoli, chinese, cooked and Broccoli raab, raw.

Infographic

Chinese broccoli 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 +33.2%
Contains more Copper +45.2%
Contains less Sodium -78.8%
Contains more Iron +282.1%
Contains more Magnesium +22.2%
Contains more Zinc +97.4%
Contains more Phosphorus +78%
Equal in Calcium - 108
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +33.2%
Contains more Copper +45.2%
Contains less Sodium -78.8%
Contains more Iron +282.1%
Contains more Magnesium +22.2%
Contains more Zinc +97.4%
Contains more Phosphorus +78%
Equal in Calcium - 108

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 +39.6%
Contains more Vitamin B2 +13.2%
Contains more Folate +19.3%
Contains more Vitamin A +60.1%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B3 +179.4%
Contains more Vitamin B5 +102.5%
Contains more Vitamin B6 +144.3%
Contains more Vitamin K +164.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
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 C +39.6%
Contains more Vitamin B2 +13.2%
Contains more Folate +19.3%
Contains more Vitamin A +60.1%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B3 +179.4%
Contains more Vitamin B5 +102.5%
Contains more Vitamin B6 +144.3%
Contains more Vitamin K +164.2%

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Rapini Opinion
Calories 22kcal 22kcal
Protein 1.14g 3.17g Rapini
Fats 0.72g 0.49g Chinese broccoli
Vitamin C 28.2mg 20.2mg Chinese broccoli
Net carbs 1.31g 0.15g Chinese broccoli
Carbs 3.81g 2.85g Chinese broccoli
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.56mg 2.14mg Rapini
Calcium 100mg 108mg Rapini
Potassium 261mg 196mg Chinese broccoli
Magnesium 18mg 22mg Rapini
Sugar 0.84g 0.38g Rapini
Fiber 2.5g 2.7g Rapini
Copper 0.061mg 0.042mg Chinese broccoli
Zinc 0.39mg 0.77mg Rapini
Starch g g
Phosphorus 41mg 73mg Rapini
Sodium 7mg 33mg Chinese broccoli
Vitamin A 1638IU 2622IU Rapini
Vitamin E 0.48mg 1.62mg Rapini
Vitamin D 0µg 0µg
Vitamin B1 0.095mg 0.162mg Rapini
Vitamin B2 0.146mg 0.129mg Chinese broccoli
Vitamin B3 0.437mg 1.221mg Rapini
Vitamin B5 0.159mg 0.322mg Rapini
Vitamin B6 0.07mg 0.171mg Rapini
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 224µg Rapini
Folate 99µg 83µg Chinese broccoli
Trans Fat 0g 0g
Saturated Fat 0.11g 0.05g Rapini
Monounsaturated Fat 0.05g 0.026g Chinese broccoli
Polyunsaturated fat 0.33g 0.13g Chinese broccoli
Tryptophan mg 0.043mg Rapini
Threonine mg 0.106mg Rapini
Isoleucine mg 0.104mg Rapini
Leucine mg 0.17mg Rapini
Lysine mg 0.198mg Rapini
Methionine mg 0.048mg Rapini
Phenylalanine mg 0.128mg Rapini
Valine mg 0.153mg Rapini
Histidine mg 0.066mg Rapini
Fructose g 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Rapini
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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
48
Chinese broccoli
86
Rapini
Mineral Summary Score
17
Chinese broccoli
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
7%
Chinese broccoli
19%
Rapini
Carbohydrates
4%
Chinese broccoli
3%
Rapini
Fats
3%
Chinese broccoli
2%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.06g)
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?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 26mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.