Pumpkin vs. Rapini — In-Depth Nutrition Comparison
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How are pumpkin and rapini different?
- Pumpkin is richer in vitamin A and copper, while rapini is higher in vitamin K, iron, folate, vitamin C, manganese, vitamin B1, fiber, and calcium.
- Rapini covers your daily need for vitamin K, 186% more than pumpkin.
- Pumpkin contains 3 times more vitamin A than rapini. Pumpkin contains 8513IU of vitamin A, while rapini contains 2622IU.
- Pumpkin has a higher glycemic index (52) than rapini (32).
Pumpkin, raw and Broccoli raab, raw types were used in this article.
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.
| Contains more PotassiumPotassium | +73.5% |
| Contains more CopperCopper | +202.4% |
| Contains less SodiumSodium | -97% |
| Contains more MagnesiumMagnesium | +83.3% |
| Contains more CalciumCalcium | +414.3% |
| Contains more IronIron | +167.5% |
| Contains more ZincZinc | +140.6% |
| Contains more PhosphorusPhosphorus | +65.9% |
| Contains more ManganeseManganese | +216% |
| 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 AVitamin A | +225.2% |
| Contains more Vitamin CVitamin C | +124.4% |
| Contains more Vitamin EVitamin E | +52.8% |
| Contains more Vitamin B1Vitamin B1 | +224% |
| Contains more Vitamin B2Vitamin B2 | +17.3% |
| Contains more Vitamin B3Vitamin B3 | +103.5% |
| Contains more Vitamin B6Vitamin B6 | +180.3% |
| Contains more Vitamin KVitamin K | +20263.6% |
| Contains more FolateFolate | +418.8% |
| Contains more CholineCholine | +123.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +128.1% |
| Contains more ProteinProtein | +217% |
| Contains more FatsFats | +390% |
| Contains more OtherOther | +17.5% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +2500% |
~equal in
Saturated fat
~0.05g
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 Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 1.1µg | 224µg | 186% |
| Vitamin A | 426µg | 131µg | 33% |
| Iron | 0.8mg | 2.14mg | 17% |
| Folate | 16µg | 83µg | 17% |
| Vitamin C | 9mg | 20.2mg | 12% |
| Manganese | 0.125mg | 0.395mg | 12% |
| Vitamin B1 | 0.05mg | 0.162mg | 9% |
| Fiber | 0.5g | 2.7g | 9% |
| Copper | 0.127mg | 0.042mg | 9% |
| Calcium | 21mg | 108mg | 9% |
| Vitamin B6 | 0.061mg | 0.171mg | 8% |
| Potassium | 340mg | 196mg | 4% |
| Zinc | 0.32mg | 0.77mg | 4% |
| Phosphorus | 44mg | 73mg | 4% |
| Vitamin E | 1.06mg | 1.62mg | 4% |
| Protein | 1g | 3.17g | 4% |
| Vitamin B3 | 0.6mg | 1.221mg | 4% |
| Choline | 8.2mg | 18.3mg | 2% |
| Magnesium | 12mg | 22mg | 2% |
| Sodium | 1mg | 33mg | 1% |
| Carbs | 6.5g | 2.85g | 1% |
| Polyunsaturated fat | 0.005g | 0.13g | 1% |
| Selenium | 0.3µg | 1µg | 1% |
| Vitamin B2 | 0.11mg | 0.129mg | 1% |
| Fats | 0.1g | 0.49g | 1% |
| Calories | 26kcal | 22kcal | 0% |
| Net carbs | 6g | 0.15g | N/A |
| Sugar | 2.76g | 0.38g | N/A |
| Vitamin B5 | 0.298mg | 0.322mg | 0% |
| Saturated fat | 0.052g | 0.05g | 0% |
| Monounsaturated fat | 0.013g | 0.026g | 0% |
| Tryptophan | 0.012mg | 0.043mg | 0% |
| Threonine | 0.029mg | 0.106mg | 0% |
| Isoleucine | 0.031mg | 0.104mg | 0% |
| Leucine | 0.046mg | 0.17mg | 0% |
| Lysine | 0.054mg | 0.198mg | 0% |
| Methionine | 0.011mg | 0.048mg | 0% |
| Phenylalanine | 0.032mg | 0.128mg | 0% |
| Valine | 0.035mg | 0.153mg | 0% |
| Histidine | 0.016mg | 0.066mg | 0% |
| Fructose | 0.17g | 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
23%
71%
Minerals Daily Need Coverage Score
16%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 2.38g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 32mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)