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

Millet raw vs. Rapini — In-Depth Nutrition Comparison

Compare

What are the differences between millet raw and rapini?

  • Millet raw is higher in copper, manganese, phosphorus, fiber, magnesium, vitamin B3, and vitamin B1, yet rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini's daily need coverage for vitamin K is 186% more.
  • Millet raw has 18 times more copper than rapini. While millet raw has 0.75mg of copper, rapini has only 0.042mg.
  • The glycemic index of rapini is lower.

We used Millet, raw and Broccoli raab, raw types in this article.

Infographic

Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Rapini
Rapini
1
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 +418.2%
Contains more IronIron +40.7%
Contains more CopperCopper +1685.7%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +313.2%
Contains more SeleniumSelenium +170%
Contains more CalciumCalcium +1250%
~equal in Potassium ~196mg

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Rapini
Rapini
5
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 B1Vitamin B1 +159.9%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more Vitamin B3Vitamin B3 +286.6%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +124.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3140%
Contains more Vitamin KVitamin K +24788.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Millet raw Rapini DV% diff.
Vitamin K 0.9µg 224µg 186%
Copper 0.75mg 0.042mg 79%
Manganese 1.632mg 0.395mg 54%
Phosphorus 285mg 73mg 30%
Fiber 8.5g 2.7g 23%
Carbs 72.85g 2.85g 23%
Vitamin B1 0.421mg 0.162mg 22%
Vitamin C 0mg 20.2mg 22%
Vitamin B3 4.72mg 1.221mg 22%
Magnesium 114mg 22mg 22%
Calories 378kcal 22kcal 18%
Protein 11.02g 3.17g 16%
Vitamin B6 0.384mg 0.171mg 16%
Vitamin A 0µg 131µg 15%
Polyunsaturated fat 2.134g 0.13g 13%
Vitamin B2 0.29mg 0.129mg 12%
Iron 3.01mg 2.14mg 11%
Vitamin B5 0.848mg 0.322mg 11%
Vitamin E 0.05mg 1.62mg 10%
Calcium 8mg 108mg 10%
Zinc 1.68mg 0.77mg 8%
Fats 4.22g 0.49g 6%
Saturated fat 0.723g 0.05g 3%
Choline 18.3mg 3%
Selenium 2.7µg 1µg 3%
Monounsaturated fat 0.773g 0.026g 2%
Sodium 5mg 33mg 1%
Folate 85µg 83µg 1%
Net carbs 64.35g 0.15g N/A
Potassium 195mg 196mg 0%
Sugar 0.38g N/A
Tryptophan 0.119mg 0.043mg 0%
Threonine 0.353mg 0.106mg 0%
Isoleucine 0.465mg 0.104mg 0%
Leucine 1.4mg 0.17mg 0%
Lysine 0.212mg 0.198mg 0%
Methionine 0.221mg 0.048mg 0%
Phenylalanine 0.58mg 0.128mg 0%
Valine 0.578mg 0.153mg 0%
Histidine 0.236mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Rapini
Rapini
1
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 ProteinProtein +247.6%
Contains more FatsFats +761.2%
Contains more CarbsCarbs +2456.1%
Contains more OtherOther +244.7%
Contains more WaterWater +967.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 more Mono. FatMonounsaturated fat +2873.1%
Contains more Poly. FatPolyunsaturated fat +1541.5%
Contains less Sat. FatSaturated fat -93.1%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.