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Garlic vs Rapini - In-Depth Nutrition Comparison

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Differences between Garlic and Rapini

  • Garlic has more Vitamin B6, Manganese, Copper, Selenium, Vitamin C, and Phosphorus, while Rapini has more Vitamin K, Folate, Vitamin A, and Vitamin E .
  • Rapini's daily need coverage for Vitamin K is 185% higher.
  • Rapini contains 14 times less Selenium than Garlic. Garlic contains 14.2µg of Selenium, while Rapini contains 1µg.

The food types used in this comparison are Garlic, raw and Broccoli raab, raw.

Infographic

Garlic 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
7
:
1
Rapini
Contains more Calcium +67.6%
Contains more Potassium +104.6%
Contains more Magnesium +13.6%
Contains more Copper +611.9%
Contains more Zinc +50.6%
Contains more Phosphorus +109.6%
Contains less Sodium -48.5%
Contains more Iron +25.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Calcium +67.6%
Contains more Potassium +104.6%
Contains more Magnesium +13.6%
Contains more Copper +611.9%
Contains more Zinc +50.6%
Contains more Phosphorus +109.6%
Contains less Sodium -48.5%
Contains more Iron +25.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
4
:
6
Rapini
Contains more Vitamin C +54.5%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B5 +85.1%
Contains more Vitamin B6 +622.2%
Contains more Vitamin A +29033.3%
Contains more Vitamin E +1925%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +74.4%
Contains more Vitamin K +13076.5%
Contains more Folate +2666.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin C +54.5%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B5 +85.1%
Contains more Vitamin B6 +622.2%
Contains more Vitamin A +29033.3%
Contains more Vitamin E +1925%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +74.4%
Contains more Vitamin K +13076.5%
Contains more Folate +2666.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
86
Rapini
Mineral Summary Score
46
Garlic
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
19%
Rapini
Carbohydrates
33%
Garlic
3%
Rapini
Fats
2%
Garlic
2%
Rapini

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.039g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.2)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Garlic Rapini Opinion
Calories 149 22 Garlic
Protein 6.36 3.17 Garlic
Fats 0.5 0.49 Garlic
Vitamin C 31.2 20.2 Garlic
Carbs 33.06 2.85 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 2.14 Rapini
Calcium 181 108 Garlic
Potassium 401 196 Garlic
Magnesium 25 22 Garlic
Sugar 1 0.38 Rapini
Fiber 2.1 2.7 Rapini
Copper 0.299 0.042 Garlic
Zinc 1.16 0.77 Garlic
Starch
Phosphorus 153 73 Garlic
Sodium 17 33 Garlic
Vitamin A 9 2622 Rapini
Vitamin E 0.08 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.2 0.162 Garlic
Vitamin B2 0.11 0.129 Rapini
Vitamin B3 0.7 1.221 Rapini
Vitamin B5 0.596 0.322 Garlic
Vitamin B6 1.235 0.171 Garlic
Vitamin B12 0 0
Vitamin K 1.7 224 Rapini
Folate 3 83 Rapini
Trans Fat 0 0
Saturated Fat 0.089 0.05 Rapini
Monounsaturated Fat 0.011 0.026 Rapini
Polyunsaturated fat 0.249 0.13 Garlic
Tryptophan 0.066 0.043 Garlic
Threonine 0.157 0.106 Garlic
Isoleucine 0.217 0.104 Garlic
Leucine 0.308 0.17 Garlic
Lysine 0.273 0.198 Garlic
Methionine 0.076 0.048 Garlic
Phenylalanine 0.183 0.128 Garlic
Valine 0.291 0.153 Garlic
Histidine 0.113 0.066 Garlic
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.