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Corn grain vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between corn grain and rapini

  • Corn grain has more vitamin B6, copper, selenium, magnesium, phosphorus, vitamin B1, and fiber; however, rapini is richer in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily vitamin K needs 186% more than corn grain.
  • Rapini has 16 times less selenium than corn grain. Corn grain has 15.5µg of selenium, while rapini has 1µg.
  • Corn grain has a higher glycemic index. The glycemic index of corn grain is 52, while the glycemic index of rapini is 32.

Specific food types used in this comparison are Corn grain, yellow and Broccoli raab, raw.

Infographic

Corn grain 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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Rapini
1
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 +477.3%
Contains more PotassiumPotassium +46.4%
Contains more IronIron +26.6%
Contains more CopperCopper +647.6%
Contains more ZincZinc +187%
Contains more PhosphorusPhosphorus +187.7%
Contains more ManganeseManganese +22.8%
Contains more SeleniumSelenium +1450%
Contains more CalciumCalcium +1442.9%
~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 0% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Rapini
6
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 B1Vitamin B1 +137.7%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin B5Vitamin B5 +31.7%
Contains more Vitamin B6Vitamin B6 +263.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1090.9%
Contains more Vitamin EVitamin E +230.6%
Contains more Vitamin KVitamin K +74566.7%
Contains more FolateFolate +336.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grain Rapini DV% diff.
Vitamin K 0.3µg 224µg 186%
Vitamin B6 0.622mg 0.171mg 35%
Copper 0.314mg 0.042mg 30%
Selenium 15.5µg 1µg 26%
Magnesium 127mg 22mg 25%
Carbs 74.26g 2.85g 24%
Vitamin C 0mg 20.2mg 22%
Phosphorus 210mg 73mg 20%
Vitamin B1 0.385mg 0.162mg 19%
Fiber 7.3g 2.7g 18%
Calories 365kcal 22kcal 17%
Folate 19µg 83µg 16%
Vitamin B3 3.627mg 1.221mg 15%
Polyunsaturated fat 2.163g 0.13g 14%
Vitamin A 11µg 131µg 13%
Protein 9.42g 3.17g 13%
Zinc 2.21mg 0.77mg 13%
Calcium 7mg 108mg 10%
Vitamin E 0.49mg 1.62mg 8%
Fats 4.74g 0.49g 7%
Iron 2.71mg 2.14mg 7%
Vitamin B2 0.201mg 0.129mg 6%
Manganese 0.485mg 0.395mg 4%
Potassium 287mg 196mg 3%
Monounsaturated fat 1.251g 0.026g 3%
Choline 18.3mg 3%
Saturated fat 0.667g 0.05g 3%
Vitamin B5 0.424mg 0.322mg 2%
Net carbs 66.96g 0.15g N/A
Sugar 0.64g 0.38g N/A
Sodium 35mg 33mg 0%
Tryptophan 0.067mg 0.043mg 0%
Threonine 0.354mg 0.106mg 0%
Isoleucine 0.337mg 0.104mg 0%
Leucine 1.155mg 0.17mg 0%
Lysine 0.265mg 0.198mg 0%
Methionine 0.197mg 0.048mg 0%
Phenylalanine 0.463mg 0.128mg 0%
Valine 0.477mg 0.153mg 0%
Histidine 0.287mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Rapini
1
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 ProteinProtein +197.2%
Contains more FatsFats +867.3%
Contains more CarbsCarbs +2505.6%
Contains more OtherOther +28.7%
Contains more WaterWater +792.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Rapini
1
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 +4711.5%
Contains more Poly. FatPolyunsaturated fat +1563.8%
Contains less Sat. FatSaturated fat -92.5%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.