Prunes vs. Rapini — In-Depth Nutrition Comparison
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What are the differences between prunes and rapini?
- Prunes are higher in copper, fiber, and potassium, yet rapini is higher in vitamin K, vitamin A, vitamin C, folate, iron, vitamin B1, and vitamin E.
- Rapini's daily need coverage for vitamin K is 137% more.
- Prunes have 7 times more copper than rapini. While prunes have 0.281mg of copper, rapini has only 0.042mg.
We used Plums, dried (prunes), uncooked and Broccoli raab, raw types in this article.
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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.
| Contains more MagnesiumMagnesium | +86.4% |
| Contains more PotassiumPotassium | +273.5% |
| Contains more CopperCopper | +569% |
| Contains less SodiumSodium | -93.9% |
| Contains more CalciumCalcium | +151.2% |
| Contains more IronIron | +130.1% |
| Contains more ZincZinc | +75% |
| Contains more ManganeseManganese | +32.1% |
| Contains more SeleniumSelenium | +233.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +44.2% |
| Contains more Vitamin B3Vitamin B3 | +54.1% |
| Contains more Vitamin B5Vitamin B5 | +31.1% |
| Contains more Vitamin B6Vitamin B6 | +19.9% |
| Contains more Vitamin CVitamin C | +3266.7% |
| Contains more Vitamin AVitamin A | +235.9% |
| Contains more Vitamin EVitamin E | +276.7% |
| Contains more Vitamin B1Vitamin B1 | +217.6% |
| Contains more Vitamin KVitamin K | +276.5% |
| Contains more FolateFolate | +1975% |
| Contains more CholineCholine | +81.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2141.4% |
| Contains more OtherOther | +180.9% |
| Contains more ProteinProtein | +45.4% |
| Contains more FatsFats | +28.9% |
| Contains more WaterWater | +199.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +103.8% |
| Contains less Sat. FatSaturated fat | -43.2% |
| Contains more Poly. FatPolyunsaturated fat | +109.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +36.4% |
| Contains more GlucoseGlucose | +25360% |
| Contains more FructoseFructose | +7223.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 59.5µg | 224µg | 137% |
| Copper | 0.281mg | 0.042mg | 27% |
| Vitamin C | 0.6mg | 20.2mg | 22% |
| Folate | 4µg | 83µg | 20% |
| Carbs | 63.88g | 2.85g | 20% |
| Fiber | 7.1g | 2.7g | 18% |
| Potassium | 732mg | 196mg | 16% |
| Fructose | 12.45g | 0.17g | 15% |
| Iron | 0.93mg | 2.14mg | 15% |
| Calories | 240kcal | 22kcal | 11% |
| Vitamin A | 39µg | 131µg | 10% |
| Vitamin B1 | 0.051mg | 0.162mg | 9% |
| Vitamin E | 0.43mg | 1.62mg | 8% |
| Calcium | 43mg | 108mg | 7% |
| Magnesium | 41mg | 22mg | 5% |
| Vitamin B3 | 1.882mg | 1.221mg | 4% |
| Vitamin B2 | 0.186mg | 0.129mg | 4% |
| Manganese | 0.299mg | 0.395mg | 4% |
| Zinc | 0.44mg | 0.77mg | 3% |
| Vitamin B6 | 0.205mg | 0.171mg | 3% |
| Protein | 2.18g | 3.17g | 2% |
| Starch | 5.11g | 2% | |
| Vitamin B5 | 0.422mg | 0.322mg | 2% |
| Sodium | 2mg | 33mg | 1% |
| Choline | 10.1mg | 18.3mg | 1% |
| Selenium | 0.3µg | 1µg | 1% |
| Phosphorus | 69mg | 73mg | 1% |
| Fats | 0.38g | 0.49g | 0% |
| Net carbs | 56.78g | 0.15g | N/A |
| Sugar | 38.13g | 0.38g | N/A |
| Saturated fat | 0.088g | 0.05g | 0% |
| Monounsaturated fat | 0.053g | 0.026g | 0% |
| Polyunsaturated fat | 0.062g | 0.13g | 0% |
| Tryptophan | 0.025mg | 0.043mg | 0% |
| Threonine | 0.049mg | 0.106mg | 0% |
| Isoleucine | 0.041mg | 0.104mg | 0% |
| Leucine | 0.066mg | 0.17mg | 0% |
| Lysine | 0.05mg | 0.198mg | 0% |
| Methionine | 0.016mg | 0.048mg | 0% |
| Phenylalanine | 0.052mg | 0.128mg | 0% |
| Valine | 0.056mg | 0.153mg | 0% |
| Histidine | 0.027mg | 0.066mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
71%
Minerals Daily Need Coverage Score
32%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 37.75g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.038g)
Which food is cheaper?
Rapini is cheaper (difference - $1.6)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food contains less Sodium?
Prunes contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.