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Dried fruit vs. Rapini — In-Depth Nutrition Comparison

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How are dried fruit and rapini different?

  • Dried fruit is richer in copper, potassium, vitamin A, fiber, vitamin E, and vitamin B3, while rapini is higher in vitamin K, vitamin C, folate, and vitamin B1.
  • Rapini covers your daily need for vitamin K, 184% more than dried fruit.
  • Dried fruit contains 8 times more copper than rapini. Dried fruit contains 0.343mg of copper, while rapini contains 0.042mg.

Apricots, dried, sulfured, uncooked and Broccoli raab, raw types were used in this article.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Rapini
3
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 +45.5%
Contains more PotassiumPotassium +492.9%
Contains more IronIron +24.3%
Contains more CopperCopper +716.7%
Contains less SodiumSodium -69.7%
Contains more SeleniumSelenium +120%
Contains more CalciumCalcium +96.4%
Contains more ZincZinc +97.4%
Contains more ManganeseManganese +68.1%
~equal in Phosphorus ~73mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Rapini
7
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 AVitamin A +37.4%
Contains more Vitamin EVitamin E +167.3%
Contains more Vitamin B3Vitamin B3 +112%
Contains more Vitamin B5Vitamin B5 +60.2%
Contains more Vitamin CVitamin C +1920%
Contains more Vitamin B1Vitamin B1 +980%
Contains more Vitamin B2Vitamin B2 +74.3%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin KVitamin K +7125.8%
Contains more FolateFolate +730%
Contains more CholineCholine +31.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Rapini DV% diff.
Vitamin K 3.1µg 224µg 184%
Copper 0.343mg 0.042mg 33%
Potassium 1162mg 196mg 28%
Vitamin C 1mg 20.2mg 21%
Carbs 62.64g 2.85g 20%
Fiber 7.3g 2.7g 18%
Folate 10µg 83µg 18%
Vitamin E 4.33mg 1.62mg 18%
Fructose 12.47g 0.17g 15%
Vitamin B1 0.015mg 0.162mg 12%
Calories 241kcal 22kcal 11%
Vitamin B3 2.589mg 1.221mg 9%
Iron 2.66mg 2.14mg 7%
Manganese 0.235mg 0.395mg 7%
Calcium 55mg 108mg 5%
Vitamin A 180µg 131µg 5%
Vitamin B2 0.074mg 0.129mg 4%
Vitamin B5 0.516mg 0.322mg 4%
Zinc 0.39mg 0.77mg 3%
Magnesium 32mg 22mg 2%
Selenium 2.2µg 1µg 2%
Vitamin B6 0.143mg 0.171mg 2%
Choline 13.9mg 18.3mg 1%
Sodium 10mg 33mg 1%
Protein 3.39g 3.17g 0%
Fats 0.51g 0.49g 0%
Net carbs 55.34g 0.15g N/A
Sugar 53.44g 0.38g N/A
Starch 0.35g 0%
Phosphorus 71mg 73mg 0%
Saturated fat 0.017g 0.05g 0%
Monounsaturated fat 0.074g 0.026g 0%
Polyunsaturated fat 0.074g 0.13g 0%
Tryptophan 0.016mg 0.043mg 0%
Threonine 0.073mg 0.106mg 0%
Isoleucine 0.063mg 0.104mg 0%
Leucine 0.105mg 0.17mg 0%
Lysine 0.083mg 0.198mg 0%
Methionine 0.015mg 0.048mg 0%
Phenylalanine 0.062mg 0.128mg 0%
Valine 0.078mg 0.153mg 0%
Histidine 0.047mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 CarbsCarbs +2097.9%
Contains more OtherOther +173.4%
Contains more WaterWater +199.6%
~equal in Protein ~3.17g
~equal in Fats ~0.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +184.6%
Contains more Poly. FatPolyunsaturated fat +75.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +7072.7%
Contains more GlucoseGlucose +32980%
Contains more FructoseFructose +7235.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.