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Olive vs Rapini - In-Depth Nutrition Comparison

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How are Olive and Rapini different?

  • Olive is higher in Copper, and Iron, however Rapini is richer in Vitamin K, Vitamin C, Folate, Manganese, Vitamin B1, Vitamin B6, and Vitamin A.
  • Daily need coverage for Vitamin K from Rapini is 186% higher.
  • Olive contains 22 times more Sodium than Rapini. While Olive contains 735mg of Sodium, Rapini contains only 33mg.

Olives, ripe, canned (small-extra large) and Broccoli raab, raw are the varieties used in this article.

Infographic

Olive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
6
Rapini
Contains more Iron +54.2%
Contains more Copper +497.6%
Contains more Calcium +22.7%
Contains more Potassium +2350%
Contains more Magnesium +450%
Contains more Zinc +250%
Contains more Phosphorus +2333.3%
Contains less Sodium -95.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Iron +54.2%
Contains more Copper +497.6%
Contains more Calcium +22.7%
Contains more Potassium +2350%
Contains more Magnesium +450%
Contains more Zinc +250%
Contains more Phosphorus +2333.3%
Contains less Sodium -95.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
1
:
9
Rapini
Contains more Vitamin C +2144.4%
Contains more Vitamin A +550.6%
Contains more Vitamin B1 +5300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3200%
Contains more Vitamin B5 +2046.7%
Contains more Vitamin B6 +1800%
Contains more Vitamin K +15900%
Contains more Folate +∞%
Equal in Vitamin E - 1.62
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin C +2144.4%
Contains more Vitamin A +550.6%
Contains more Vitamin B1 +5300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3200%
Contains more Vitamin B5 +2046.7%
Contains more Vitamin B6 +1800%
Contains more Vitamin K +15900%
Contains more Folate +∞%
Equal in Vitamin E - 1.62

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
86
Rapini
Mineral Summary Score
43
Olive
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
19%
Rapini
Carbohydrates
6%
Olive
3%
Rapini
Fats
49%
Olive
2%
Rapini

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Rapini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 702mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 1.365g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3.1)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.38g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Olive Rapini Opinion
Calories 115 22 Olive
Protein 0.84 3.17 Rapini
Fats 10.68 0.49 Olive
Vitamin C 0.9 20.2 Rapini
Net carbs 3.059999942779541 0.15000000596046448 Olive
Carbs 6.26 2.85 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 2.14 Olive
Calcium 88 108 Rapini
Potassium 8 196 Rapini
Magnesium 4 22 Rapini
Sugar 0 0.38 Olive
Fiber 3.2 2.7 Olive
Copper 0.251 0.042 Olive
Zinc 0.22 0.77 Rapini
Starch
Phosphorus 3 73 Rapini
Sodium 735 33 Rapini
Vitamin A 403 2622 Rapini
Vitamin E 1.65 1.62 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.162 Rapini
Vitamin B2 0 0.129 Rapini
Vitamin B3 0.037 1.221 Rapini
Vitamin B5 0.015 0.322 Rapini
Vitamin B6 0.009 0.171 Rapini
Vitamin B12 0 0
Vitamin K 1.4 224 Rapini
Folate 0 83 Rapini
Trans Fat 0 0
Saturated Fat 1.415 0.05 Rapini
Monounsaturated Fat 7.888 0.026 Olive
Polyunsaturated fat 0.911 0.13 Olive
Tryptophan 0.043 Rapini
Threonine 0.026 0.106 Rapini
Isoleucine 0.031 0.104 Rapini
Leucine 0.05 0.17 Rapini
Lysine 0.032 0.198 Rapini
Methionine 0.012 0.048 Rapini
Phenylalanine 0.029 0.128 Rapini
Valine 0.038 0.153 Rapini
Histidine 0.023 0.066 Rapini
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.