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Onion vs Rapini - In-Depth Nutrition Comparison

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How are Onion and Rapini different?

  • Rapini is higher than Onion in Vitamin K, Iron, Folate, Vitamin A, Vitamin C, Manganese, Vitamin E , Vitamin B1, Calcium, and Vitamin B2.
  • Rapini covers your daily need of Vitamin K 186% more than Onion.

Onions, raw and Broccoli raab, raw types were used in this article.

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Onion 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
Onion
1
:
7
Rapini
Contains less Sodium -87.9%
Contains more Iron +919%
Contains more Calcium +369.6%
Contains more Potassium +34.2%
Contains more Magnesium +120%
Contains more Zinc +352.9%
Contains more Phosphorus +151.7%
Equal in Copper - 0.042
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains less Sodium -87.9%
Contains more Iron +919%
Contains more Calcium +369.6%
Contains more Potassium +34.2%
Contains more Magnesium +120%
Contains more Zinc +352.9%
Contains more Phosphorus +151.7%
Equal in Copper - 0.042

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
Onion
0
:
10
Rapini
Contains more Vitamin C +173%
Contains more Vitamin A +131000%
Contains more Vitamin E +8000%
Contains more Vitamin B1 +252.2%
Contains more Vitamin B2 +377.8%
Contains more Vitamin B3 +952.6%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +42.5%
Contains more Vitamin K +55900%
Contains more Folate +336.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
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 +173%
Contains more Vitamin A +131000%
Contains more Vitamin E +8000%
Contains more Vitamin B1 +252.2%
Contains more Vitamin B2 +377.8%
Contains more Vitamin B3 +952.6%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +42.5%
Contains more Vitamin K +55900%
Contains more Folate +336.8%

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
8
Onion
86
Rapini
Mineral Summary Score
8
Onion
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
7%
Onion
19%
Rapini
Carbohydrates
9%
Onion
3%
Rapini
Fats
0%
Onion
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.
Onion Rapini
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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 is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.86g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Onion Rapini Opinion
Calories 40 22 Onion
Protein 1.1 3.17 Rapini
Fats 0.1 0.49 Rapini
Vitamin C 7.4 20.2 Rapini
Net carbs 7.639999866485596 0.15000000596046448 Onion
Carbs 9.34 2.85 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 2.14 Rapini
Calcium 23 108 Rapini
Potassium 146 196 Rapini
Magnesium 10 22 Rapini
Sugar 4.24 0.38 Rapini
Fiber 1.7 2.7 Rapini
Copper 0.039 0.042 Rapini
Zinc 0.17 0.77 Rapini
Starch 0 Onion
Phosphorus 29 73 Rapini
Sodium 4 33 Onion
Vitamin A 2 2622 Rapini
Vitamin E 0.02 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.046 0.162 Rapini
Vitamin B2 0.027 0.129 Rapini
Vitamin B3 0.116 1.221 Rapini
Vitamin B5 0.123 0.322 Rapini
Vitamin B6 0.12 0.171 Rapini
Vitamin B12 0 0
Vitamin K 0.4 224 Rapini
Folate 19 83 Rapini
Trans Fat 0 0
Saturated Fat 0.042 0.05 Onion
Monounsaturated Fat 0.013 0.026 Rapini
Polyunsaturated fat 0.017 0.13 Rapini
Tryptophan 0.014 0.043 Rapini
Threonine 0.021 0.106 Rapini
Isoleucine 0.014 0.104 Rapini
Leucine 0.025 0.17 Rapini
Lysine 0.039 0.198 Rapini
Methionine 0.002 0.048 Rapini
Phenylalanine 0.025 0.128 Rapini
Valine 0.021 0.153 Rapini
Histidine 0.014 0.066 Rapini
Fructose 1.29 0.17 Onion

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.