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  6. Plantain raw vs. Rapini

Plantain raw vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and rapini

  • Plantain raw has more vitamin B6 and potassium; however, rapini is higher in vitamin K, vitamin A, iron, folate, calcium, vitamin E, vitamin B1, and vitamin B2.
  • Rapini covers your daily need for vitamin K, 186% more than plantain raw.
  • Plantain raw has 3 times more potassium than rapini. While plantain raw has 499mg of potassium, rapini has only 196mg.

These are the specific foods used in this comparison Plantains, raw and Broccoli raab, raw.

Infographic

Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Rapini
Rapini
5
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 MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +154.6%
Contains more CopperCopper +92.9%
Contains less SodiumSodium -87.9%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +3500%
Contains more IronIron +256.7%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +114.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Rapini
Rapini
9
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 B6Vitamin B6 +74.9%
Contains more Vitamin AVitamin A +133.9%
Contains more Vitamin EVitamin E +1057.1%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +78%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin KVitamin K +31900%
Contains more FolateFolate +277.3%
Contains more CholineCholine +35.6%
~equal in Vitamin C ~20.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Rapini DV% diff.
Vitamin K 0.7µg 224µg 186%
Iron 0.6mg 2.14mg 19%
Manganese 0.395mg 17%
Folate 22µg 83µg 15%
Calcium 3mg 108mg 11%
Vitamin B6 0.299mg 0.171mg 10%
Carbs 31.89g 2.85g 10%
Vitamin E 0.14mg 1.62mg 10%
Vitamin B1 0.052mg 0.162mg 9%
Potassium 499mg 196mg 9%
Vitamin A 56µg 131µg 8%
Phosphorus 34mg 73mg 6%
Vitamin B2 0.054mg 0.129mg 6%
Zinc 0.14mg 0.77mg 6%
Calories 122kcal 22kcal 5%
Copper 0.081mg 0.042mg 4%
Protein 1.3g 3.17g 4%
Magnesium 37mg 22mg 4%
Vitamin B3 0.686mg 1.221mg 3%
Fiber 2.3g 2.7g 2%
Vitamin C 18.4mg 20.2mg 2%
Sodium 4mg 33mg 1%
Selenium 1.5µg 1µg 1%
Vitamin B5 0.26mg 0.322mg 1%
Choline 13.5mg 18.3mg 1%
Fats 0.37g 0.49g 0%
Net carbs 29.59g 0.15g N/A
Sugar 15g 0.38g N/A
Saturated fat 0.143g 0.05g 0%
Monounsaturated fat 0.032g 0.026g 0%
Polyunsaturated fat 0.069g 0.13g 0%
Tryptophan 0.015mg 0.043mg 0%
Threonine 0.034mg 0.106mg 0%
Isoleucine 0.036mg 0.104mg 0%
Leucine 0.059mg 0.17mg 0%
Lysine 0.06mg 0.198mg 0%
Methionine 0.017mg 0.048mg 0%
Phenylalanine 0.044mg 0.128mg 0%
Valine 0.046mg 0.153mg 0%
Histidine 0.064mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Rapini
Rapini
3
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 +1018.9%
Contains more OtherOther +23.4%
Contains more ProteinProtein +143.8%
Contains more FatsFats +32.4%
Contains more WaterWater +41.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 +23.1%
Contains less Sat. FatSaturated fat -65%
Contains more Poly. FatPolyunsaturated fat +88.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.