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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 RAE, 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
Infographic link

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.
Garlic
9
:
1
Rapini
Contains more Calcium +67.6%
Contains more Magnesium +13.6%
Contains more Phosphorus +109.6%
Contains more Potassium +104.6%
Contains less Sodium -48.5%
Contains more Zinc +50.6%
Contains more Copper +611.9%
Contains more Manganese +323.3%
Contains more Selenium +1320%
Contains more Iron +25.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +67.6%
Contains more Magnesium +13.6%
Contains more Phosphorus +109.6%
Contains more Potassium +104.6%
Contains less Sodium -48.5%
Contains more Zinc +50.6%
Contains more Copper +611.9%
Contains more Manganese +323.3%
Contains more Selenium +1320%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
5
:
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 Choline +26.8%
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 Folate +2666.7%
Contains more Vitamin K +13076.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 13% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
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 Choline +26.8%
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 Folate +2666.7%
Contains more Vitamin K +13076.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
:
1
Rapini
Contains more Protein +100.6%
Contains more Carbs +1060%
Contains more Other +59.6%
Contains more Water +58%
Equal in Fats - 0.49
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
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 Protein +100.6%
Contains more Carbs +1060%
Contains more Other +59.6%
Contains more Water +58%
Equal in Fats - 0.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
:
2
Rapini
Contains more Polyunsaturated fat +91.5%
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +136.4%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Polyunsaturated fat +91.5%
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +136.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Garlic Rapini Opinion
Net carbs 30.96g 0.15g Garlic
Protein 6.36g 3.17g Garlic
Fats 0.5g 0.49g Garlic
Carbs 33.06g 2.85g Garlic
Calories 149kcal 22kcal Garlic
Fructose 0.17g Rapini
Sugar 1g 0.38g Rapini
Fiber 2.1g 2.7g Rapini
Calcium 181mg 108mg Garlic
Iron 1.7mg 2.14mg Rapini
Magnesium 25mg 22mg Garlic
Phosphorus 153mg 73mg Garlic
Potassium 401mg 196mg Garlic
Sodium 17mg 33mg Garlic
Zinc 1.16mg 0.77mg Garlic
Copper 0.299mg 0.042mg Garlic
Manganese 1.672mg 0.395mg Garlic
Selenium 14.2µg 1µg Garlic
Vitamin A 9IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.08mg 1.62mg Rapini
Vitamin C 31.2mg 20.2mg Garlic
Vitamin B1 0.2mg 0.162mg Garlic
Vitamin B2 0.11mg 0.129mg Rapini
Vitamin B3 0.7mg 1.221mg Rapini
Vitamin B5 0.596mg 0.322mg Garlic
Vitamin B6 1.235mg 0.171mg Garlic
Folate 3µg 83µg Rapini
Choline 23.2mg 18.3mg Garlic
Vitamin K 1.7µg 224µg Rapini
Tryptophan 0.066mg 0.043mg Garlic
Threonine 0.157mg 0.106mg Garlic
Isoleucine 0.217mg 0.104mg Garlic
Leucine 0.308mg 0.17mg Garlic
Lysine 0.273mg 0.198mg Garlic
Methionine 0.076mg 0.048mg Garlic
Phenylalanine 0.183mg 0.128mg Garlic
Valine 0.291mg 0.153mg Garlic
Histidine 0.113mg 0.066mg Garlic
Saturated Fat 0.089g 0.05g Rapini
Monounsaturated Fat 0.011g 0.026g Rapini
Polyunsaturated fat 0.249g 0.13g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Garlic
80%
Rapini
Minerals Daily Need Coverage Score
67%
Garlic
27%
Rapini

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.

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. 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.