Dates vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between dates and rapini
- Dates have more fiber, copper, and potassium; however, rapini is higher in vitamin K, vitamin A, vitamin C, folate, iron, vitamin E, and vitamin B1.
- Rapini covers your daily need for vitamin K, 184% more than dates.
- Dates have 5 times more copper than rapini. While dates have 0.206mg of copper, rapini has only 0.042mg.
These are the specific foods used in this comparison Dates, deglet noor and Broccoli raab, raw.
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.
| Contains more MagnesiumMagnesium | +95.5% |
| Contains more PotassiumPotassium | +234.7% |
| Contains more CopperCopper | +390.5% |
| Contains less SodiumSodium | -93.9% |
| Contains more SeleniumSelenium | +200% |
| Contains more CalciumCalcium | +176.9% |
| Contains more IronIron | +109.8% |
| Contains more ZincZinc | +165.5% |
| Contains more PhosphorusPhosphorus | +17.7% |
| Contains more ManganeseManganese | +50.8% |
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 | +82.9% |
| Contains more Vitamin CVitamin C | +4950% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3140% |
| Contains more Vitamin B1Vitamin B1 | +211.5% |
| Contains more Vitamin B2Vitamin B2 | +95.5% |
| Contains more Vitamin KVitamin K | +8196.3% |
| Contains more FolateFolate | +336.8% |
| Contains more CholineCholine | +190.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 224µg | 184% |
| Fructose | 19.56g | 0.17g | 24% |
| Carbs | 75.03g | 2.85g | 24% |
| Vitamin C | 0.4mg | 20.2mg | 22% |
| Fiber | 8g | 2.7g | 21% |
| Copper | 0.206mg | 0.042mg | 18% |
| Folate | 19µg | 83µg | 16% |
| Vitamin A | 0µg | 131µg | 15% |
| Potassium | 656mg | 196mg | 14% |
| Iron | 1.02mg | 2.14mg | 14% |
| Calories | 282kcal | 22kcal | 13% |
| Vitamin E | 0.05mg | 1.62mg | 10% |
| Vitamin B1 | 0.052mg | 0.162mg | 9% |
| Calcium | 39mg | 108mg | 7% |
| Manganese | 0.262mg | 0.395mg | 6% |
| Magnesium | 43mg | 22mg | 5% |
| Vitamin B2 | 0.066mg | 0.129mg | 5% |
| Vitamin B5 | 0.589mg | 0.322mg | 5% |
| Zinc | 0.29mg | 0.77mg | 4% |
| Selenium | 3µg | 1µg | 4% |
| Phosphorus | 62mg | 73mg | 2% |
| Choline | 6.3mg | 18.3mg | 2% |
| Sodium | 2mg | 33mg | 1% |
| Protein | 2.45g | 3.17g | 1% |
| Polyunsaturated fat | 0.019g | 0.13g | 1% |
| Fats | 0.39g | 0.49g | 0% |
| Net carbs | 67.03g | 0.15g | N/A |
| Sugar | 63.35g | 0.38g | N/A |
| Vitamin B3 | 1.274mg | 1.221mg | 0% |
| Vitamin B6 | 0.165mg | 0.171mg | 0% |
| Saturated fat | 0.032g | 0.05g | 0% |
| Monounsaturated fat | 0.036g | 0.026g | 0% |
| Tryptophan | 0.012mg | 0.043mg | 0% |
| Threonine | 0.043mg | 0.106mg | 0% |
| Isoleucine | 0.049mg | 0.104mg | 0% |
| Leucine | 0.084mg | 0.17mg | 0% |
| Lysine | 0.066mg | 0.198mg | 0% |
| Methionine | 0.022mg | 0.048mg | 0% |
| Phenylalanine | 0.05mg | 0.128mg | 0% |
| Valine | 0.071mg | 0.153mg | 0% |
| Histidine | 0.032mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2532.6% |
| Contains more OtherOther | +70.2% |
| Contains more ProteinProtein | +29.4% |
| Contains more FatsFats | +25.6% |
| Contains more WaterWater | +350.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36% |
| Contains more Mono. FatMonounsaturated fat | +38.5% |
| Contains more Poly. FatPolyunsaturated fat | +584.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +21572.7% |
| Contains more GlucoseGlucose | +19770% |
| Contains more FructoseFructose | +11405.9% |
| Contains more MaltoseMaltose | +∞% |
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