Groat vs. Rapini — In-Depth Nutrition Comparison
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The main differences between groat and rapini
- Groat is richer in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, and vitamin B5, yet rapini is richer in vitamin A and vitamin C.
- Daily need coverage for copper for groat is 118% higher.
- Groat contains 11 times more magnesium than rapini. Groat contains 231mg of magnesium, while rapini contains 22mg.
- Rapini has a lower glycemic index than groat.
Food types used in this article are Buckwheat and Broccoli raab, raw.
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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 MagnesiumMagnesium | +950% |
| Contains more PotassiumPotassium | +134.7% |
| Contains more CopperCopper | +2519% |
| Contains more ZincZinc | +211.7% |
| Contains more PhosphorusPhosphorus | +375.3% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +229.1% |
| Contains more SeleniumSelenium | +730% |
| Contains more CalciumCalcium | +500% |
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 B2Vitamin B2 | +229.5% |
| Contains more Vitamin B3Vitamin B3 | +474.9% |
| Contains more Vitamin B5Vitamin B5 | +282.9% |
| Contains more Vitamin B6Vitamin B6 | +22.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60.4% |
| Contains more FolateFolate | +176.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Copper | 1.1mg | 0.042mg | 118% |
| Magnesium | 231mg | 22mg | 50% |
| Manganese | 1.3mg | 0.395mg | 39% |
| Phosphorus | 347mg | 73mg | 39% |
| Vitamin B3 | 7.02mg | 1.221mg | 36% |
| Fiber | 10g | 2.7g | 29% |
| Carbs | 71.5g | 2.85g | 23% |
| Vitamin B2 | 0.425mg | 0.129mg | 23% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Protein | 13.25g | 3.17g | 20% |
| Vitamin B5 | 1.233mg | 0.322mg | 18% |
| Calories | 343kcal | 22kcal | 16% |
| Zinc | 2.4mg | 0.77mg | 15% |
| Vitamin A | 0µg | 131µg | 15% |
| Folate | 30µg | 83µg | 13% |
| Selenium | 8.3µg | 1µg | 13% |
| Vitamin E | 1.62mg | 11% | |
| Calcium | 18mg | 108mg | 9% |
| Potassium | 460mg | 196mg | 8% |
| Polyunsaturated fat | 1.039g | 0.13g | 6% |
| Vitamin B1 | 0.101mg | 0.162mg | 5% |
| Fats | 3.4g | 0.49g | 4% |
| Vitamin B6 | 0.21mg | 0.171mg | 3% |
| Choline | 18.3mg | 3% | |
| Saturated fat | 0.741g | 0.05g | 3% |
| Monounsaturated fat | 1.04g | 0.026g | 3% |
| Sodium | 1mg | 33mg | 1% |
| Iron | 2.2mg | 2.14mg | 1% |
| Net carbs | 61.5g | 0.15g | N/A |
| Sugar | 0.38g | N/A | |
| Tryptophan | 0.192mg | 0.043mg | 0% |
| Threonine | 0.506mg | 0.106mg | 0% |
| Isoleucine | 0.498mg | 0.104mg | 0% |
| Leucine | 0.832mg | 0.17mg | 0% |
| Lysine | 0.672mg | 0.198mg | 0% |
| Methionine | 0.172mg | 0.048mg | 0% |
| Phenylalanine | 0.52mg | 0.128mg | 0% |
| Valine | 0.678mg | 0.153mg | 0% |
| Histidine | 0.309mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +318% |
| Contains more FatsFats | +593.9% |
| Contains more CarbsCarbs | +2408.8% |
| Contains more OtherOther | +123.4% |
| Contains more WaterWater | +849.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3900% |
| Contains more Poly. FatPolyunsaturated fat | +699.2% |
| Contains less Sat. FatSaturated fat | -93.3% |
