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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
71%
Minerals Daily Need Coverage Score
154%
27%
Comparison summary
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 1.167g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 27)
Which food is cheaper?
Rapini is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)