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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
