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Mandarin orange vs. Rapini — In-Depth Nutrition Comparison

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The main differences between mandarin oranges and rapini

  • Mandarin oranges are richer in vitamin C, yet rapini is richer in vitamin K, vitamin A, iron, folate, manganese, vitamin E, vitamin B1, phosphorus, and vitamin B2.
  • Daily need coverage for vitamin K for rapini is 187% higher.
  • Rapini has a lower glycemic index than mandarin oranges.

Food types used in this article are Tangerines, (mandarin oranges), raw and Broccoli raab, raw.

Infographic

Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Rapini
8
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 less SodiumSodium -93.9%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +191.9%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +1326.7%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +265%
Contains more ManganeseManganese +912.8%
Contains more SeleniumSelenium +900%
~equal in Copper ~0.042mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 +32.2%
Contains more Vitamin AVitamin A +285.3%
Contains more Vitamin EVitamin E +710%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +224.7%
Contains more Vitamin B5Vitamin B5 +49.1%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +418.8%
Contains more CholineCholine +79.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Rapini DV% diff.
Vitamin K 0µg 224µg 187%
Iron 0.15mg 2.14mg 25%
Folate 16µg 83µg 17%
Manganese 0.039mg 0.395mg 15%
Vitamin A 34µg 131µg 11%
Vitamin B1 0.058mg 0.162mg 9%
Vitamin E 0.2mg 1.62mg 9%
Phosphorus 20mg 73mg 8%
Vitamin C 26.7mg 20.2mg 7%
Vitamin B6 0.078mg 0.171mg 7%
Calcium 37mg 108mg 7%
Vitamin B2 0.036mg 0.129mg 7%
Zinc 0.07mg 0.77mg 6%
Vitamin B3 0.376mg 1.221mg 5%
Protein 0.81g 3.17g 5%
Fiber 1.8g 2.7g 4%
Fructose 2.4g 0.17g 3%
Carbs 13.34g 2.85g 3%
Calories 53kcal 22kcal 2%
Vitamin B5 0.216mg 0.322mg 2%
Selenium 0.1µg 1µg 2%
Magnesium 12mg 22mg 2%
Choline 10.2mg 18.3mg 1%
Sodium 2mg 33mg 1%
Potassium 166mg 196mg 1%
Fats 0.31g 0.49g 0%
Net carbs 11.54g 0.15g N/A
Sugar 10.58g 0.38g N/A
Copper 0.042mg 0.042mg 0%
Saturated fat 0.039g 0.05g 0%
Monounsaturated fat 0.06g 0.026g 0%
Polyunsaturated fat 0.065g 0.13g 0%
Tryptophan 0.002mg 0.043mg 0%
Threonine 0.016mg 0.106mg 0%
Isoleucine 0.017mg 0.104mg 0%
Leucine 0.028mg 0.17mg 0%
Lysine 0.032mg 0.198mg 0%
Methionine 0.002mg 0.048mg 0%
Phenylalanine 0.018mg 0.128mg 0%
Valine 0.021mg 0.153mg 0%
Histidine 0.011mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Rapini
4
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 +368.1%
Contains more ProteinProtein +291.4%
Contains more FatsFats +58.1%
Contains more OtherOther +154.1%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 less Sat. FatSaturated fat -22%
Contains more Mono. FatMonounsaturated fat +130.8%
Contains more Poly. FatPolyunsaturated fat +100%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 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 SucroseSucrose +5400%
Contains more GlucoseGlucose +2030%
Contains more FructoseFructose +1311.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.