Couscous vs. Rapini — In-Depth Nutrition Comparison
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A recap on differences between couscous and rapini
- Couscous is higher in selenium, yet rapini is higher in vitamin K, vitamin A, vitamin C, iron, folate, manganese, calcium, vitamin E, and vitamin B6.
- Rapini covers your daily vitamin K needs 187% more than couscous.
- Couscous contains 28 times more selenium than rapini. While couscous contains 27.5µg of selenium, rapini contains only 1µg.
- The glycemic index of rapini is lower.
Food varieties used in this article are Couscous, cooked and Broccoli raab, raw.
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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.
| Contains less SodiumSodium | -84.8% |
| Contains more SeleniumSelenium | +2650% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +1250% |
| Contains more PotassiumPotassium | +237.9% |
| Contains more IronIron | +463.2% |
| Contains more ZincZinc | +196.2% |
| Contains more PhosphorusPhosphorus | +231.8% |
| Contains more ManganeseManganese | +370.2% |
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.
| Contains more Vitamin B5Vitamin B5 | +15.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1146.2% |
| Contains more Vitamin B1Vitamin B1 | +157.1% |
| Contains more Vitamin B2Vitamin B2 | +377.8% |
| Contains more Vitamin B3Vitamin B3 | +24.2% |
| Contains more Vitamin B6Vitamin B6 | +235.3% |
| Contains more Vitamin KVitamin K | +223900% |
| Contains more FolateFolate | +453.3% |
| Contains more CholineCholine | +454.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.1µg | 224µg | 187% |
| Selenium | 27.5µg | 1µg | 48% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Iron | 0.38mg | 2.14mg | 22% |
| Folate | 15µg | 83µg | 17% |
| Vitamin A | 0µg | 131µg | 15% |
| Manganese | 0.084mg | 0.395mg | 14% |
| Calcium | 8mg | 108mg | 10% |
| Vitamin E | 0.13mg | 1.62mg | 10% |
| Vitamin B6 | 0.051mg | 0.171mg | 9% |
| Vitamin B1 | 0.063mg | 0.162mg | 8% |
| Vitamin B2 | 0.027mg | 0.129mg | 8% |
| Phosphorus | 22mg | 73mg | 7% |
| Carbs | 23.22g | 2.85g | 7% |
| Calories | 112kcal | 22kcal | 5% |
| Zinc | 0.26mg | 0.77mg | 5% |
| Fiber | 1.4g | 2.7g | 5% |
| Potassium | 58mg | 196mg | 4% |
| Magnesium | 8mg | 22mg | 3% |
| Choline | 3.3mg | 18.3mg | 3% |
| Sodium | 5mg | 33mg | 1% |
| Protein | 3.79g | 3.17g | 1% |
| Vitamin B3 | 0.983mg | 1.221mg | 1% |
| Vitamin B5 | 0.371mg | 0.322mg | 1% |
| Fats | 0.16g | 0.49g | 1% |
| Net carbs | 21.82g | 0.15g | N/A |
| Sugar | 0.1g | 0.38g | N/A |
| Copper | 0.041mg | 0.042mg | 0% |
| Saturated fat | 0.029g | 0.05g | 0% |
| Monounsaturated fat | 0.022g | 0.026g | 0% |
| Polyunsaturated fat | 0.064g | 0.13g | 0% |
| Tryptophan | 0.049mg | 0.043mg | 0% |
| Threonine | 0.1mg | 0.106mg | 0% |
| Isoleucine | 0.147mg | 0.104mg | 0% |
| Leucine | 0.259mg | 0.17mg | 0% |
| Lysine | 0.073mg | 0.198mg | 0% |
| Methionine | 0.059mg | 0.048mg | 0% |
| Phenylalanine | 0.184mg | 0.128mg | 0% |
| Valine | 0.162mg | 0.153mg | 0% |
| Histidine | 0.077mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.6% |
| Contains more CarbsCarbs | +714.7% |
| Contains more FatsFats | +206.3% |
| Contains more WaterWater | +27.5% |
| Contains more OtherOther | +261.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -42% |
| Contains more Mono. FatMonounsaturated fat | +18.2% |
| Contains more Poly. FatPolyunsaturated fat | +103.1% |
