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Corn raw vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between corn raw and rapini

  • Corn raw has more vitamin B5; however, rapini is higher in vitamin K, vitamin A, iron, vitamin C, calcium, vitamin E, folate, manganese, and vitamin B6.
  • Rapini covers your daily need for vitamin K, 186% more than corn raw.
  • Corn raw has 2 times more vitamin B5 than rapini. While corn raw has 0.717mg of vitamin B5, rapini has only 0.322mg.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Broccoli raab, raw.

Infographic

Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Rapini
5
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 +68.2%
Contains more PotassiumPotassium +37.8%
Contains more CopperCopper +28.6%
Contains more PhosphorusPhosphorus +21.9%
Contains less SodiumSodium -54.5%
Contains more CalciumCalcium +5300%
Contains more IronIron +311.5%
Contains more ZincZinc +67.4%
Contains more ManganeseManganese +142.3%
Contains more SeleniumSelenium +66.7%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Rapini
7
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 B3Vitamin B3 +45%
Contains more Vitamin B5Vitamin B5 +122.7%
Contains more CholineCholine +25.7%
Contains more Vitamin CVitamin C +197.1%
Contains more Vitamin AVitamin A +1355.6%
Contains more Vitamin EVitamin E +2214.3%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more Vitamin KVitamin K +74566.7%
Contains more FolateFolate +97.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.162mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Rapini
2
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 FatsFats +175.5%
Contains more CarbsCarbs +556.1%
Contains more WaterWater +21.7%
Contains more OtherOther +49.2%
~equal in Protein ~3.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
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 +1561.5%
Contains more Poly. FatPolyunsaturated fat +274.6%
Contains less Sat. FatSaturated fat -84.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +709.1%
Contains more GlucoseGlucose +3330%
Contains more FructoseFructose +1041.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Rapini
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Corn raw Rapini DV% diff.
Vitamin K 0.3µg 224µg 186%
Iron 0.52mg 2.14mg 20%
Vitamin C 6.8mg 20.2mg 15%
Vitamin A 9µg 131µg 14%
Calcium 2mg 108mg 11%
Folate 42µg 83µg 10%
Manganese 0.163mg 0.395mg 10%
Vitamin E 0.07mg 1.62mg 10%
Vitamin B5 0.717mg 0.322mg 8%
Vitamin B2 0.055mg 0.129mg 6%
Vitamin B6 0.093mg 0.171mg 6%
Carbs 18.7g 2.85g 5%
Magnesium 37mg 22mg 4%
Vitamin B3 1.77mg 1.221mg 3%
Calories 86kcal 22kcal 3%
Fiber 2g 2.7g 3%
Zinc 0.46mg 0.77mg 3%
Phosphorus 89mg 73mg 2%
Starch 5.7g 2%
Fructose 1.94g 0.17g 2%
Polyunsaturated fat 0.487g 0.13g 2%
Potassium 270mg 196mg 2%
Fats 1.35g 0.49g 1%
Monounsaturated fat 0.432g 0.026g 1%
Sodium 15mg 33mg 1%
Choline 23mg 18.3mg 1%
Saturated fat 0.325g 0.05g 1%
Copper 0.054mg 0.042mg 1%
Vitamin B1 0.155mg 0.162mg 1%
Selenium 0.6µg 1µg 1%
Protein 3.27g 3.17g 0%
Net carbs 16.7g 0.15g N/A
Sugar 6.26g 0.38g N/A
Tryptophan 0.023mg 0.043mg 0%
Threonine 0.129mg 0.106mg 0%
Isoleucine 0.129mg 0.104mg 0%
Leucine 0.348mg 0.17mg 0%
Lysine 0.137mg 0.198mg 0%
Methionine 0.067mg 0.048mg 0%
Phenylalanine 0.15mg 0.128mg 0%
Valine 0.185mg 0.153mg 0%
Histidine 0.089mg 0.066mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

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

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
17%
Corn raw
71%
Rapini
Minerals Daily Need Coverage Score
17%
Corn raw
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 5.88g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.275g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 20)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.8)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 18mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.