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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 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
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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 Magnesium +450%
Contains more Phosphorus +2333.3%
Contains more Potassium +2350%
Contains less Sodium -95.5%
Contains more Zinc +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
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%

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 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
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%
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

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

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
Starch g g
Fructose g 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
Vitamin A 403IU 2622IU Rapini
Vitamin E 1.65mg 1.62mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 1.4µg 224µg Rapini
Tryptophan mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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.

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.