Escarole vs. Rapini — In-Depth Nutrition Comparison
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Significant differences between escarole and rapini
- Escarole has more vitamin B5; however, rapini is richer in vitamin C, iron, vitamin A, vitamin B6, vitamin K, vitamin B1, vitamin E, phosphorus, and calcium.
- Rapini covers your daily vitamin C needs 19% more than escarole.
- Rapini has 3 times less vitamin B5 than escarole. Escarole has 0.826mg of vitamin B5, while rapini has 0.322mg.
- Rapini has a higher glycemic index. The glycemic index of rapini is 32, while the glycemic index of escarole is 0.
Specific food types used in this comparison are Escarole, cooked, boiled, drained, no salt added 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 PotassiumPotassium | +25% |
| Contains more CopperCopper | +107.1% |
| Contains less SodiumSodium | -42.4% |
| Contains more MagnesiumMagnesium | +69.2% |
| Contains more CalciumCalcium | +134.8% |
| Contains more IronIron | +197.2% |
| Contains more ZincZinc | +11.6% |
| Contains more PhosphorusPhosphorus | +231.8% |
| Contains more SeleniumSelenium | +400% |
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 | +156.5% |
| Contains more Vitamin CVitamin C | +512.1% |
| Contains more Vitamin AVitamin A | +39.4% |
| Contains more Vitamin EVitamin E | +305% |
| Contains more Vitamin B1Vitamin B1 | +174.6% |
| Contains more Vitamin B2Vitamin B2 | +108.1% |
| Contains more Vitamin B3Vitamin B3 | +291.3% |
| Contains more Vitamin B6Vitamin B6 | +968.8% |
| Contains more CholineCholine | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 3.3mg | 20.2mg | 19% |
| Iron | 0.72mg | 2.14mg | 18% |
| Vitamin B6 | 0.016mg | 0.171mg | 12% |
| Vitamin K | 211.9µg | 224µg | 10% |
| Vitamin B5 | 0.826mg | 0.322mg | 10% |
| Vitamin B1 | 0.059mg | 0.162mg | 9% |
| Vitamin E | 0.4mg | 1.62mg | 8% |
| Phosphorus | 22mg | 73mg | 7% |
| Calcium | 46mg | 108mg | 6% |
| Vitamin B3 | 0.312mg | 1.221mg | 6% |
| Vitamin B2 | 0.062mg | 0.129mg | 5% |
| Copper | 0.087mg | 0.042mg | 5% |
| Vitamin A | 94µg | 131µg | 4% |
| Protein | 1.15g | 3.17g | 4% |
| Magnesium | 13mg | 22mg | 2% |
| Potassium | 245mg | 196mg | 1% |
| Folate | 78µg | 83µg | 1% |
| Choline | 15.4mg | 18.3mg | 1% |
| Zinc | 0.69mg | 0.77mg | 1% |
| Sodium | 19mg | 33mg | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Calories | 19kcal | 22kcal | 0% |
| Fats | 0.18g | 0.49g | 0% |
| Carbs | 3.07g | 2.85g | 0% |
| Net carbs | 0.27g | 0.15g | N/A |
| Sugar | 0.23g | 0.38g | N/A |
| Fiber | 2.8g | 2.7g | 0% |
| Manganese | 0.385mg | 0.395mg | 0% |
| Saturated fat | 0.042g | 0.05g | 0% |
| Monounsaturated fat | 0.004g | 0.026g | 0% |
| Polyunsaturated fat | 0.081g | 0.13g | 0% |
| Tryptophan | 0.005mg | 0.043mg | 0% |
| Threonine | 0.046mg | 0.106mg | 0% |
| Isoleucine | 0.066mg | 0.104mg | 0% |
| Leucine | 0.09mg | 0.17mg | 0% |
| Lysine | 0.058mg | 0.198mg | 0% |
| Methionine | 0.013mg | 0.048mg | 0% |
| Phenylalanine | 0.049mg | 0.128mg | 0% |
| Valine | 0.058mg | 0.153mg | 0% |
| Histidine | 0.021mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +39.4% |
| Contains more ProteinProtein | +175.7% |
| Contains more FatsFats | +172.2% |
~equal in
Carbs
~2.85g
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16% |
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +60.5% |
