Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Kiwi
  5. Compare
  6. Kiwi vs. Rapini

Kiwi vs. Rapini — In-Depth Nutrition Comparison

Compare

The main differences between kiwi and rapini

  • Kiwi is richer in vitamin C and copper, yet rapini is richer in vitamin K, vitamin A, iron, folate, manganese, vitamin B1, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin K for rapini is 153% higher.
  • Kiwi contains 5 times more vitamin C than rapini. Kiwi contains 92.7mg of vitamin C, while rapini contains 20.2mg.
  • Rapini has a lower glycemic index than kiwi.

Food types used in this article are Kiwifruit, green, raw and Broccoli raab, raw.

Infographic

Kiwi 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.
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Rapini
Rapini
7
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 PotassiumPotassium +59.2%
Contains more CopperCopper +209.5%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +217.6%
Contains more IronIron +590.3%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +114.7%
Contains more ManganeseManganese +303.1%
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.
Kiwi
Kiwi
1
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Rapini
Rapini
10
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 CVitamin C +358.9%
Contains more Vitamin AVitamin A +3175%
Contains more Vitamin EVitamin E +11%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B3Vitamin B3 +258.1%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin KVitamin K +455.8%
Contains more FolateFolate +232%
Contains more CholineCholine +134.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Rapini DV% diff.
Vitamin K 40.3µg 224µg 153%
Vitamin C 92.7mg 20.2mg 81%
Iron 0.31mg 2.14mg 23%
Folate 25µg 83µg 15%
Vitamin A 4µg 131µg 14%
Manganese 0.098mg 0.395mg 13%
Vitamin B1 0.027mg 0.162mg 11%
Copper 0.13mg 0.042mg 10%
Vitamin B6 0.063mg 0.171mg 8%
Vitamin B2 0.025mg 0.129mg 8%
Calcium 34mg 108mg 7%
Phosphorus 34mg 73mg 6%
Vitamin B3 0.341mg 1.221mg 6%
Zinc 0.14mg 0.77mg 6%
Fructose 4.35g 0.17g 5%
Protein 1.14g 3.17g 4%
Carbs 14.66g 2.85g 4%
Vitamin B5 0.183mg 0.322mg 3%
Potassium 312mg 196mg 3%
Calories 61kcal 22kcal 2%
Choline 7.8mg 18.3mg 2%
Polyunsaturated fat 0.287g 0.13g 1%
Fiber 3g 2.7g 1%
Sodium 3mg 33mg 1%
Magnesium 17mg 22mg 1%
Vitamin E 1.46mg 1.62mg 1%
Selenium 0.2µg 1µg 1%
Fats 0.52g 0.49g 0%
Net carbs 11.66g 0.15g N/A
Sugar 8.99g 0.38g N/A
Saturated fat 0.029g 0.05g 0%
Monounsaturated fat 0.047g 0.026g 0%
Tryptophan 0.015mg 0.043mg 0%
Threonine 0.047mg 0.106mg 0%
Isoleucine 0.051mg 0.104mg 0%
Leucine 0.066mg 0.17mg 0%
Lysine 0.061mg 0.198mg 0%
Methionine 0.024mg 0.048mg 0%
Phenylalanine 0.044mg 0.128mg 0%
Valine 0.057mg 0.153mg 0%
Histidine 0.027mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Rapini
Rapini
3
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 CarbsCarbs +414.4%
Contains more ProteinProtein +178.1%
Contains more WaterWater +11.4%
Contains more OtherOther +54.1%
~equal in Fats ~0.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Rapini
Rapini
0
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 less Sat. FatSaturated fat -42%
Contains more Mono. FatMonounsaturated fat +80.8%
Contains more Poly. FatPolyunsaturated fat +120.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
5
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Rapini
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +36.4%
Contains more GlucoseGlucose +4010%
Contains more FructoseFructose +2458.8%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

People also compare

Kiwi
Kiwi vs Banana
Banana
Kiwi
Kiwi vs Pineapple
Pineapple
Kiwi
Kiwi vs Strawberry
Strawberry
Rapini
Rapini vs Broccoli
Broccoli
Rapini
Rapini vs Radish
Radish
Rapini
Rapini vs Rutabagas
Rutabagas

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.