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Oats vs. Rapini — In-Depth Nutrition Comparison

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The main differences between oats and rapini

  • Oats are richer in manganese, copper, phosphorus, vitamin B1, magnesium, iron, fiber, and zinc, yet rapini is richer in vitamin A and vitamin C.
  • Daily need coverage for manganese for oats is 197% higher.
  • Oats contain 15 times more copper than rapini. Oats contain 0.626mg of copper, while rapini contains 0.042mg.
  • Rapini has a lower glycemic index than oats.

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

Infographic

Oats 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.
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Rapini
2
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 +704.5%
Contains more PotassiumPotassium +118.9%
Contains more IronIron +120.6%
Contains more CopperCopper +1390.5%
Contains more ZincZinc +415.6%
Contains more PhosphorusPhosphorus +616.4%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +1144.6%
Contains more CalciumCalcium +100%

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.
Oats
2
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Rapini
8
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 +371%
Contains more Vitamin B5Vitamin B5 +318.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more FolateFolate +48.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.129mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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 +432.8%
Contains more FatsFats +1308.2%
Contains more CarbsCarbs +2225.3%
Contains more OtherOther +83%
Contains more WaterWater +1025.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +8276.9%
Contains more Poly. FatPolyunsaturated fat +1850%
Contains less Sat. FatSaturated fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Rapini DV% diff.
Manganese 4.916mg 0.395mg 197%
Vitamin K 224µg 187%
Copper 0.626mg 0.042mg 65%
Phosphorus 523mg 73mg 64%
Vitamin B1 0.763mg 0.162mg 50%
Magnesium 177mg 22mg 37%
Iron 4.72mg 2.14mg 32%
Fiber 10.6g 2.7g 32%
Zinc 3.97mg 0.77mg 29%
Protein 16.89g 3.17g 27%
Vitamin C 0mg 20.2mg 22%
Vitamin B5 1.349mg 0.322mg 21%
Carbs 66.27g 2.85g 21%
Calories 389kcal 22kcal 18%
Polyunsaturated fat 2.535g 0.13g 16%
Vitamin A 0µg 131µg 15%
Vitamin E 1.62mg 11%
Fats 6.9g 0.49g 10%
Potassium 429mg 196mg 7%
Folate 56µg 83µg 7%
Calcium 54mg 108mg 5%
Saturated fat 1.217g 0.05g 5%
Monounsaturated fat 2.178g 0.026g 5%
Vitamin B6 0.119mg 0.171mg 4%
Choline 18.3mg 3%
Selenium 1µg 2%
Vitamin B3 0.961mg 1.221mg 2%
Vitamin B2 0.139mg 0.129mg 1%
Sodium 2mg 33mg 1%
Net carbs 55.67g 0.15g N/A
Sugar 0.38g N/A
Tryptophan 0.234mg 0.043mg 0%
Threonine 0.575mg 0.106mg 0%
Isoleucine 0.694mg 0.104mg 0%
Leucine 1.284mg 0.17mg 0%
Lysine 0.701mg 0.198mg 0%
Methionine 0.312mg 0.048mg 0%
Phenylalanine 0.895mg 0.128mg 0%
Valine 0.937mg 0.153mg 0%
Histidine 0.405mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

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

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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
30%
Oats
71%
Rapini
Minerals Daily Need Coverage Score
154%
Oats
27%
Rapini

Comparison summary

Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 1.167g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 27)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.