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  6. Orange juice vs. Rapini

Orange juice vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Orange juice and Rapini

  • Orange juice has more Vitamin C, however, Rapini has more Vitamin K, Iron, Manganese, Vitamin A RAE, Folate, Vitamin E , Vitamin B6, Fiber, and Calcium.
  • Rapini's daily need coverage for Vitamin K is 187% more.
  • Orange juice has 2 times more Vitamin C than Rapini. Orange juice has 50mg of Vitamin C, while Rapini has 20.2mg.

The food varieties used in the comparison are Orange juice, raw and Broccoli raab, raw.

Infographic

Orange juice 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.
Orange juice
Orange juice
3
:
7
Rapini
Rapini
Contains less Sodium -97%
Contains more Calcium +881.8%
Contains more Iron +970%
Contains more Magnesium +100%
Contains more Phosphorus +329.4%
Contains more Zinc +1440%
Contains more Manganese +2721.4%
Contains more Selenium +900%
Equal in Potassium - 196
Equal in Copper - 0.042
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains less Sodium -97%
Contains more Calcium +881.8%
Contains more Iron +970%
Contains more Magnesium +100%
Contains more Phosphorus +329.4%
Contains more Zinc +1440%
Contains more Manganese +2721.4%
Contains more Selenium +900%
Equal in Potassium - 196
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange juice
Orange juice
1
:
9
Rapini
Rapini
Contains more Vitamin C +147.5%
Contains more Vitamin A +1211%
Contains more Vitamin E +3950%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +327.5%
Contains more Folate +176.7%
Contains more Vitamin K +223900%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
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 C +147.5%
Contains more Vitamin A +1211%
Contains more Vitamin E +3950%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +327.5%
Contains more Folate +176.7%
Contains more Vitamin K +223900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange juice
Orange juice
1
:
4
Rapini
Rapini
Contains more Carbs +264.9%
Contains more Protein +352.9%
Contains more Fats +145%
Contains more Other +135%
Equal in Water - 92.55
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 Carbs +264.9%
Contains more Protein +352.9%
Contains more Fats +145%
Contains more Other +135%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange juice
Orange juice
2
:
1
Rapini
Rapini
Contains less Saturated Fat -52%
Contains more Monounsaturated Fat +38.5%
Contains more Polyunsaturated fat +225%
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -52%
Contains more Monounsaturated Fat +38.5%
Contains more Polyunsaturated fat +225%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Rapini Opinion
Net carbs 10.2g 0.15g Orange juice
Protein 0.7g 3.17g Rapini
Fats 0.2g 0.49g Rapini
Carbs 10.4g 2.85g Orange juice
Calories 45kcal 22kcal Orange juice
Fructose 0.17g Rapini
Sugar 8.4g 0.38g Rapini
Fiber 0.2g 2.7g Rapini
Calcium 11mg 108mg Rapini
Iron 0.2mg 2.14mg Rapini
Magnesium 11mg 22mg Rapini
Phosphorus 17mg 73mg Rapini
Potassium 200mg 196mg Orange juice
Sodium 1mg 33mg Orange juice
Zinc 0.05mg 0.77mg Rapini
Copper 0.044mg 0.042mg Orange juice
Manganese 0.014mg 0.395mg Rapini
Selenium 0.1µg 1µg Rapini
Vitamin A 200IU 2622IU Rapini
Vitamin A RAE 10µg 131µg Rapini
Vitamin E 0.04mg 1.62mg Rapini
Vitamin C 50mg 20.2mg Orange juice
Vitamin B1 0.09mg 0.162mg Rapini
Vitamin B2 0.03mg 0.129mg Rapini
Vitamin B3 0.4mg 1.221mg Rapini
Vitamin B5 0.19mg 0.322mg Rapini
Vitamin B6 0.04mg 0.171mg Rapini
Folate 30µg 83µg Rapini
Vitamin K 0.1µg 224µg Rapini
Tryptophan 0.002mg 0.043mg Rapini
Threonine 0.008mg 0.106mg Rapini
Isoleucine 0.008mg 0.104mg Rapini
Leucine 0.013mg 0.17mg Rapini
Lysine 0.009mg 0.198mg Rapini
Methionine 0.003mg 0.048mg Rapini
Phenylalanine 0.009mg 0.128mg Rapini
Valine 0.011mg 0.153mg Rapini
Histidine 0.003mg 0.066mg Rapini
Saturated Fat 0.024g 0.05g Orange juice
Monounsaturated Fat 0.036g 0.026g Orange juice
Polyunsaturated fat 0.04g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
22%
Orange juice
86%
Rapini
Minerals Daily Need Coverage Score
6%
Orange juice
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 8.02g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 18)
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 contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.