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  6. Palm oil vs. Rapini

Palm oil vs. Rapini — In-Depth Nutrition Comparison

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Differences between Palm oil and Rapini

  • Palm oil has more Vitamin E , while Rapini has more Vitamin K, Iron, Vitamin C, Folate, Vitamin A RAE, Vitamin B1, Vitamin B6, and Fiber.
  • Palm oil's daily need coverage for Saturated Fat is 246% higher.
  • Rapini contains 10 times less Vitamin E than Palm oil. Palm oil contains 15.94mg of Vitamin E , while Rapini contains 1.62mg.
  • The amount of Saturated Fat in Rapini is lower.

The food types used in this comparison are Oil, palm and Broccoli raab, raw.

Infographic

Palm oil 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.
Palm oil
Palm oil
1
:
9
Rapini
Rapini
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +21300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +21300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Palm oil
Palm oil
1
:
10
Rapini
Rapini
Contains more Vitamin E +884%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +2700%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
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 E +884%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +2700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Palm oil
Palm oil
1
:
4
Rapini
Rapini
Contains more Fats +20308.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +20308.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Palm oil
Palm oil
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +142207.7%
Contains more Polyunsaturated fat +7053.8%
Contains less Saturated Fat -99.9%
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +142207.7%
Contains more Polyunsaturated fat +7053.8%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Rapini Opinion
Net carbs 0g 0.15g Rapini
Protein 0g 3.17g Rapini
Fats 100g 0.49g Palm oil
Carbs 0g 2.85g Rapini
Calories 884kcal 22kcal Palm oil
Fructose 0.17g Rapini
Sugar 0g 0.38g Palm oil
Fiber 0g 2.7g Rapini
Calcium 0mg 108mg Rapini
Iron 0.01mg 2.14mg Rapini
Magnesium 0mg 22mg Rapini
Phosphorus 0mg 73mg Rapini
Potassium 0mg 196mg Rapini
Sodium 0mg 33mg Palm oil
Zinc 0mg 0.77mg Rapini
Copper 0mg 0.042mg Rapini
Manganese 0.395mg Rapini
Selenium 0µg 1µg Rapini
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 15.94mg 1.62mg Palm oil
Vitamin C 0mg 20.2mg Rapini
Vitamin B1 0mg 0.162mg Rapini
Vitamin B2 0mg 0.129mg Rapini
Vitamin B3 0mg 1.221mg Rapini
Vitamin B5 0mg 0.322mg Rapini
Vitamin B6 0mg 0.171mg Rapini
Folate 0µg 83µg Rapini
Vitamin K 8µg 224µg Rapini
Tryptophan 0mg 0.043mg Rapini
Threonine 0mg 0.106mg Rapini
Isoleucine 0mg 0.104mg Rapini
Leucine 0mg 0.17mg Rapini
Lysine 0mg 0.198mg Rapini
Methionine 0mg 0.048mg Rapini
Phenylalanine 0mg 0.128mg Rapini
Valine 0mg 0.153mg Rapini
Histidine 0mg 0.066mg Rapini
Saturated Fat 49.3g 0.05g Rapini
Monounsaturated Fat 37g 0.026g Palm oil
Polyunsaturated fat 9.3g 0.13g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil 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
28%
Palm oil
86%
Rapini
Minerals Daily Need Coverage Score
0%
Palm oil
27%
Rapini

Comparison summary

Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 49.25g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.6)
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?
Palm oil
Palm oil is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 32)
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.