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  6. Grape leaves vs. Rapini

Grape leaves vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between grape leaves and rapini

  • Grape leaves have more vitamin A, manganese, copper, fiber, calcium, vitamin B6, magnesium, and vitamin B2; however, rapini is richer in vitamin K and vitamin B1.
  • Grape leaves cover your daily vitamin A needs 498% more than rapini.
  • Rapini has 10 times less copper than grape leaves. Grape leaves have 0.415mg of copper, while rapini has 0.042mg.

Specific food types used in this comparison are Grape leaves, raw and Broccoli raab, raw.

Infographic

Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Rapini
Rapini
2
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 +331.8%
Contains more CalciumCalcium +236.1%
Contains more PotassiumPotassium +38.8%
Contains more IronIron +22.9%
Contains more CopperCopper +888.1%
Contains more PhosphorusPhosphorus +24.7%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +622.8%
Contains more ZincZinc +14.9%
Contains more SeleniumSelenium +11.1%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Rapini
Rapini
5
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 +950.4%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B3Vitamin B3 +93.4%
Contains more Vitamin B6Vitamin B6 +133.9%
Contains more Vitamin CVitamin C +82%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin KVitamin K +106.3%
Contains more CholineCholine +43%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Grape leaves Rapini DV% diff.
Vitamin A 1376µg 131µg 138%
Manganese 2.855mg 0.395mg 107%
Vitamin K 108.6µg 224µg 96%
Copper 0.415mg 0.042mg 41%
Fiber 11g 2.7g 33%
Calcium 363mg 108mg 26%
Vitamin B6 0.4mg 0.171mg 18%
Magnesium 95mg 22mg 17%
Vitamin B2 0.354mg 0.129mg 17%
Vitamin B1 0.04mg 0.162mg 10%
Vitamin C 11.1mg 20.2mg 10%
Vitamin B3 2.362mg 1.221mg 7%
Polyunsaturated fat 1.065g 0.13g 6%
Iron 2.63mg 2.14mg 6%
Carbs 17.31g 2.85g 5%
Protein 5.6g 3.17g 5%
Calories 93kcal 22kcal 4%
Vitamin E 2mg 1.62mg 3%
Fats 2.12g 0.49g 3%
Phosphorus 91mg 73mg 3%
Vitamin B5 0.231mg 0.322mg 2%
Potassium 272mg 196mg 2%
Zinc 0.67mg 0.77mg 1%
Choline 12.8mg 18.3mg 1%
Saturated fat 0.336g 0.05g 1%
Sodium 9mg 33mg 1%
Net carbs 6.31g 0.15g N/A
Sugar 6.3g 0.38g N/A
Selenium 0.9µg 1µg 0%
Folate 83µg 83µg 0%
Monounsaturated fat 0.081g 0.026g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Rapini
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 ProteinProtein +76.7%
Contains more FatsFats +332.7%
Contains more CarbsCarbs +507.4%
Contains more OtherOther +75.5%
Contains more WaterWater +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Rapini
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 more Mono. FatMonounsaturated fat +211.5%
Contains more Poly. FatPolyunsaturated fat +719.2%
Contains less Sat. FatSaturated fat -85.1%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.