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  6. Maple sugar vs. Rapini

Maple sugar vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between maple sugar and rapini?

  • Maple sugar is richer in manganese and zinc, yet rapini is richer in vitamin K, vitamin A, vitamin C, folate, vitamin B6, vitamin B1, vitamin E, and fiber.
  • Rapini's daily need coverage for vitamin K is 187% higher.
  • Maple sugar has 11 times more manganese than rapini. Maple sugar has 4.422mg of manganese, while rapini has 0.395mg.
  • Rapini has a lower glycemic index than maple sugar.

We used Sugars, maple and Broccoli raab, raw types in this comparison.

Infographic

Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Rapini
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 PotassiumPotassium +39.8%
Contains more CopperCopper +135.7%
Contains more ZincZinc +687%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1019.5%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +20%
Contains more IronIron +32.9%
Contains more PhosphorusPhosphorus +2333.3%
Contains more SeleniumSelenium +25%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Rapini
Rapini
11
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +892.3%
Contains more Vitamin B3Vitamin B3 +2952.5%
Contains more Vitamin B5Vitamin B5 +570.8%
Contains more Vitamin B6Vitamin B6 +5600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +771.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Rapini DV% diff.
Vitamin K 0µg 224µg 187%
Manganese 4.422mg 0.395mg 175%
Zinc 6.06mg 0.77mg 48%
Carbs 90.9g 2.85g 29%
Vitamin C 0mg 20.2mg 22%
Folate 0µg 83µg 21%
Calories 354kcal 22kcal 17%
Vitamin A 0µg 131µg 15%
Vitamin B6 0.003mg 0.171mg 13%
Vitamin B1 0.009mg 0.162mg 13%
Vitamin E 0mg 1.62mg 11%
Fiber 0g 2.7g 11%
Phosphorus 3mg 73mg 10%
Vitamin B2 0.013mg 0.129mg 9%
Iron 1.61mg 2.14mg 7%
Vitamin B3 0.04mg 1.221mg 7%
Copper 0.099mg 0.042mg 6%
Protein 0.1g 3.17g 6%
Vitamin B5 0.048mg 0.322mg 5%
Choline 2.1mg 18.3mg 3%
Potassium 274mg 196mg 2%
Calcium 90mg 108mg 2%
Sodium 11mg 33mg 1%
Magnesium 19mg 22mg 1%
Fats 0.2g 0.49g 0%
Net carbs 90.9g 0.15g N/A
Sugar 84.87g 0.38g N/A
Selenium 0.8µg 1µg 0%
Saturated fat 0.036g 0.05g 0%
Monounsaturated fat 0.064g 0.026g 0%
Polyunsaturated fat 0.1g 0.13g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Rapini
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 +3089.5%
Contains more ProteinProtein +3070%
Contains more FatsFats +145%
Contains more WaterWater +1056.9%
Contains more OtherOther +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 less Sat. FatSaturated fat -28%
Contains more Mono. FatMonounsaturated fat +146.2%
Contains more Poly. FatPolyunsaturated fat +30%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.