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  6. Olive vs. Rapini

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 RAE.
  • 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
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.
Olive
Olive
2
:
8
Rapini
Rapini
Contains more Iron +54.2%
Contains more Copper +497.6%
Contains more Calcium +22.7%
Contains more Magnesium +450%
Contains more Phosphorus +2333.3%
Contains more Potassium +2350%
Contains less Sodium -95.5%
Contains more Zinc +250%
Contains more Manganese +1875%
Contains more Selenium +11.1%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Iron +54.2%
Contains more Copper +497.6%
Contains more Calcium +22.7%
Contains more Magnesium +450%
Contains more Phosphorus +2333.3%
Contains more Potassium +2350%
Contains less Sodium -95.5%
Contains more Zinc +250%
Contains more Manganese +1875%
Contains more Selenium +11.1%

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.
Olive
Olive
1
:
9
Rapini
Rapini
Contains more Vitamin A +550.6%
Contains more Vitamin C +2144.4%
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 Folate +∞%
Contains more Vitamin K +15900%
Equal in Vitamin E - 1.62
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +550.6%
Contains more Vitamin C +2144.4%
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 Folate +∞%
Contains more Vitamin K +15900%
Equal in Vitamin E - 1.62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Rapini
Rapini
Contains more Fats +2079.6%
Contains more Carbs +119.6%
Contains more Other +137.2%
Contains more Protein +277.4%
Contains more Water +15.7%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Rapini
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 Fats +2079.6%
Contains more Carbs +119.6%
Contains more Other +137.2%
Contains more Protein +277.4%
Contains more Water +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +30238.5%
Contains more Polyunsaturated fat +600.8%
Contains less Saturated Fat -96.5%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +30238.5%
Contains more Polyunsaturated fat +600.8%
Contains less Saturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Rapini Opinion
Net carbs 3.06g 0.15g Olive
Protein 0.84g 3.17g Rapini
Fats 10.68g 0.49g Olive
Carbs 6.26g 2.85g Olive
Calories 115kcal 22kcal Olive
Fructose 0.17g Rapini
Sugar 0g 0.38g Olive
Fiber 3.2g 2.7g Olive
Calcium 88mg 108mg Rapini
Iron 3.3mg 2.14mg Olive
Magnesium 4mg 22mg Rapini
Phosphorus 3mg 73mg Rapini
Potassium 8mg 196mg Rapini
Sodium 735mg 33mg Rapini
Zinc 0.22mg 0.77mg Rapini
Copper 0.251mg 0.042mg Olive
Manganese 0.02mg 0.395mg Rapini
Selenium 0.9µg 1µg Rapini
Vitamin A 403IU 2622IU Rapini
Vitamin A RAE 20µg 131µg Rapini
Vitamin E 1.65mg 1.62mg Olive
Vitamin C 0.9mg 20.2mg Rapini
Vitamin B1 0.003mg 0.162mg Rapini
Vitamin B2 0mg 0.129mg Rapini
Vitamin B3 0.037mg 1.221mg Rapini
Vitamin B5 0.015mg 0.322mg Rapini
Vitamin B6 0.009mg 0.171mg Rapini
Folate 0µg 83µg Rapini
Vitamin K 1.4µg 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.026mg 0.106mg Rapini
Isoleucine 0.031mg 0.104mg Rapini
Leucine 0.05mg 0.17mg Rapini
Lysine 0.032mg 0.198mg Rapini
Methionine 0.012mg 0.048mg Rapini
Phenylalanine 0.029mg 0.128mg Rapini
Valine 0.038mg 0.153mg Rapini
Histidine 0.023mg 0.066mg Rapini
Saturated Fat 1.415g 0.05g Rapini
Monounsaturated Fat 7.888g 0.026g Olive
Polyunsaturated fat 0.911g 0.13g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Olive
86%
Rapini
Minerals Daily Need Coverage Score
35%
Olive
27%
Rapini

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 minerals?
Rapini
Rapini is relatively richer in minerals
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)

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. 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.