Pumpkin vs. Rapini — In-Depth Nutrition Comparison
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How are Pumpkin and Rapini different?
- Pumpkin is richer in Vitamin A RAE, and Copper, while Rapini is higher in Vitamin K, Folate, Iron, Vitamin C, Manganese, Vitamin B1, Fiber, and Calcium.
- Rapini covers your daily need of Vitamin K 186% more than Pumpkin.
- Pumpkin contains 3 times more Vitamin A RAE than Rapini. Pumpkin contains 426µg of Vitamin A RAE, while Rapini contains 131µg.
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
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Potassium
+73.5%
Contains
less
Sodium
-97%
Contains
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Copper
+202.4%
Contains
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Calcium
+414.3%
Contains
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Iron
+167.5%
Contains
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Magnesium
+83.3%
Contains
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Phosphorus
+65.9%
Contains
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Zinc
+140.6%
Contains
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Manganese
+216%
Contains
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Selenium
+233.3%
Contains
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Potassium
+73.5%
Contains
less
Sodium
-97%
Contains
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Copper
+202.4%
Contains
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Calcium
+414.3%
Contains
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Iron
+167.5%
Contains
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Magnesium
+83.3%
Contains
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Phosphorus
+65.9%
Contains
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Zinc
+140.6%
Contains
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Manganese
+216%
Contains
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Selenium
+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.
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Contains
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Vitamin A
+224.7%
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Vitamin E
+52.8%
Contains
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Vitamin C
+124.4%
Contains
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Vitamin B1
+224%
Contains
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Vitamin B2
+17.3%
Contains
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Vitamin B3
+103.5%
Contains
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Vitamin B6
+180.3%
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Folate
+418.8%
Contains
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Vitamin K
+20263.6%
Equal in Vitamin B5 - 0.322
Contains
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Vitamin A
+224.7%
Contains
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Vitamin E
+52.8%
Contains
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Vitamin C
+124.4%
Contains
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Vitamin B1
+224%
Contains
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Vitamin B2
+17.3%
Contains
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Vitamin B3
+103.5%
Contains
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Vitamin B6
+180.3%
Contains
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Folate
+418.8%
Contains
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Vitamin K
+20263.6%
Equal in Vitamin B5 - 0.322
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+128.1%
Contains
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Protein
+217%
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Fats
+390%
Contains
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Other
+17.5%
Equal in Water - 92.55
Contains
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Carbs
+128.1%
Contains
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Protein
+217%
Contains
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Fats
+390%
Contains
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Other
+17.5%
Equal in Water - 92.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+2500%
Equal in Saturated Fat - 0.05
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Monounsaturated Fat
+100%
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Polyunsaturated fat
+2500%
Equal in Saturated Fat - 0.05
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 | |
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Opinion |
| Net carbs | 6g | 0.15g |
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| Protein | 1g | 3.17g |
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| Fats | 0.1g | 0.49g |
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| Carbs | 6.5g | 2.85g |
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| Calories | 26kcal | 22kcal |
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| Fructose | 0.17g |
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| Sugar | 2.76g | 0.38g |
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| Fiber | 0.5g | 2.7g |
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| Calcium | 21mg | 108mg |
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| Iron | 0.8mg | 2.14mg |
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| Magnesium | 12mg | 22mg |
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| Phosphorus | 44mg | 73mg |
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| Potassium | 340mg | 196mg |
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| Sodium | 1mg | 33mg |
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| Zinc | 0.32mg | 0.77mg |
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| Copper | 0.127mg | 0.042mg |
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| Manganese | 0.125mg | 0.395mg |
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| Selenium | 0.3µg | 1µg |
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| Vitamin A | 8513IU | 2622IU |
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| Vitamin A RAE | 426µg | 131µg |
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| Vitamin E | 1.06mg | 1.62mg |
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| Vitamin C | 9mg | 20.2mg |
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| Vitamin B1 | 0.05mg | 0.162mg |
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| Vitamin B2 | 0.11mg | 0.129mg |
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| Vitamin B3 | 0.6mg | 1.221mg |
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| Vitamin B5 | 0.298mg | 0.322mg |
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| Vitamin B6 | 0.061mg | 0.171mg |
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| Folate | 16µg | 83µg |
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| Vitamin K | 1.1µg | 224µg |
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| Tryptophan | 0.012mg | 0.043mg |
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| Threonine | 0.029mg | 0.106mg |
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| Isoleucine | 0.031mg | 0.104mg |
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| Leucine | 0.046mg | 0.17mg |
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| Lysine | 0.054mg | 0.198mg |
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| Methionine | 0.011mg | 0.048mg |
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| Phenylalanine | 0.032mg | 0.128mg |
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| Valine | 0.035mg | 0.153mg |
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| Histidine | 0.016mg | 0.066mg |
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| Saturated Fat | 0.052g | 0.05g |
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| Monounsaturated Fat | 0.013g | 0.026g |
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| Polyunsaturated fat | 0.005g | 0.13g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
55%
86%
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)