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Parsley vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between Parsley and Rapini

  • Parsley has more Vitamin K, Vitamin C, Iron, Vitamin A RAE, Folate, Copper, Potassium, and Magnesium, however, Rapini is higher in Manganese, and Vitamin B1.
  • Parsley covers your daily need of Vitamin K 1180% more than Rapini.
  • Parsley has 7 times more Vitamin C than Rapini. While Parsley has 133mg of Vitamin C, Rapini has only 20.2mg.

These are the specific foods used in this comparison Parsley, fresh and Broccoli raab, raw.

Infographic

Parsley 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Rapini
Contains more Calcium +27.8%
Contains more Iron +189.7%
Contains more Magnesium +127.3%
Contains more Potassium +182.7%
Contains more Zinc +39%
Contains more Copper +254.8%
Contains more Phosphorus +25.9%
Contains less Sodium -41.1%
Contains more Manganese +146.9%
Contains more Selenium +900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +27.8%
Contains more Iron +189.7%
Contains more Magnesium +127.3%
Contains more Potassium +182.7%
Contains more Zinc +39%
Contains more Copper +254.8%
Contains more Phosphorus +25.9%
Contains less Sodium -41.1%
Contains more Manganese +146.9%
Contains more Selenium +900%

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.
:
4
Rapini
Contains more Vitamin A +221.3%
Contains more Vitamin C +558.4%
Contains more Vitamin B5 +24.2%
Contains more Folate +83.1%
Contains more Vitamin K +632.1%
Contains more Vitamin E +116%
Contains more Vitamin B1 +88.4%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B6 +90%
Equal in Vitamin B3 - 1.221
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 506% 15% 0% 444% 22% 23% 25% 24% 21% 114% 0% 4100%
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 +221.3%
Contains more Vitamin C +558.4%
Contains more Vitamin B5 +24.2%
Contains more Folate +83.1%
Contains more Vitamin K +632.1%
Contains more Vitamin E +116%
Contains more Vitamin B1 +88.4%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B6 +90%
Equal in Vitamin B3 - 1.221

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Rapini
Contains more Fats +61.2%
Contains more Carbs +122.1%
Contains more Other +134%
Equal in Protein - 3.17
Equal in Water - 92.55
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
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 +61.2%
Contains more Carbs +122.1%
Contains more Other +134%
Equal in Protein - 3.17
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Rapini
Contains more Monounsaturated Fat +1034.6%
Contains less Saturated Fat -62.1%
Equal in Polyunsaturated fat - 0.13
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +1034.6%
Contains less Saturated Fat -62.1%
Equal in Polyunsaturated fat - 0.13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsley Rapini Opinion
Net carbs 3.03g 0.15g Parsley
Protein 2.97g 3.17g Rapini
Fats 0.79g 0.49g Parsley
Carbs 6.33g 2.85g Parsley
Calories 36kcal 22kcal Parsley
Fructose 0.17g Rapini
Sugar 0.85g 0.38g Rapini
Fiber 3.3g 2.7g Parsley
Calcium 138mg 108mg Parsley
Iron 6.2mg 2.14mg Parsley
Magnesium 50mg 22mg Parsley
Phosphorus 58mg 73mg Rapini
Potassium 554mg 196mg Parsley
Sodium 56mg 33mg Rapini
Zinc 1.07mg 0.77mg Parsley
Copper 0.149mg 0.042mg Parsley
Manganese 0.16mg 0.395mg Rapini
Selenium 0.1µg 1µg Rapini
Vitamin A 8424IU 2622IU Parsley
Vitamin A RAE 421µg 131µg Parsley
Vitamin E 0.75mg 1.62mg Rapini
Vitamin C 133mg 20.2mg Parsley
Vitamin B1 0.086mg 0.162mg Rapini
Vitamin B2 0.098mg 0.129mg Rapini
Vitamin B3 1.313mg 1.221mg Parsley
Vitamin B5 0.4mg 0.322mg Parsley
Vitamin B6 0.09mg 0.171mg Rapini
Folate 152µg 83µg Parsley
Vitamin K 1640µg 224µg Parsley
Tryptophan 0.045mg 0.043mg Parsley
Threonine 0.122mg 0.106mg Parsley
Isoleucine 0.118mg 0.104mg Parsley
Leucine 0.204mg 0.17mg Parsley
Lysine 0.181mg 0.198mg Rapini
Methionine 0.042mg 0.048mg Rapini
Phenylalanine 0.145mg 0.128mg Parsley
Valine 0.172mg 0.153mg Parsley
Histidine 0.061mg 0.066mg Rapini
Saturated Fat 0.132g 0.05g Rapini
Monounsaturated Fat 0.295g 0.026g Parsley
Polyunsaturated fat 0.124g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
441%
Parsley
86%
Rapini
Minerals Daily Need Coverage Score
49%
Parsley
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.082g)
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $0.1)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
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

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.