Pumpkin pie vs. Rapini — In-Depth Nutrition Comparison
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Important differences between pumpkin pie and rapini
- Pumpkin pie has more vitamin A, vitamin B12, and copper; however, rapini has more vitamin K, vitamin C, iron, and folate.
- Rapini's daily need coverage for vitamin K is 176% more.
- Rapini is lower in cholesterol.
- Pumpkin pie has a higher glycemic index than rapini.
The food varieties used in the comparison are Pie, pumpkin, commercially prepared and Broccoli raab, raw.
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 CopperCopper | +252.4% |
| Contains more SeleniumSelenium | +440% |
| Contains more MagnesiumMagnesium | +57.1% |
| Contains more CalciumCalcium | +68.8% |
| Contains more PotassiumPotassium | +17.4% |
| Contains more IronIron | +137.8% |
| Contains more ZincZinc | +97.4% |
| Contains less SodiumSodium | -86.2% |
| Contains more ManganeseManganese | +74% |
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 | +242% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +40.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +104.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +113.2% |
| Contains more Vitamin B3Vitamin B3 | +10.3% |
| Contains more Vitamin B6Vitamin B6 | +171.4% |
| Contains more Vitamin KVitamin K | +1597% |
| Contains more FolateFolate | +219.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 13.2µg | 224µg | 176% |
| Vitamin A | 448µg | 131µg | 35% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Iron | 0.9mg | 2.14mg | 16% |
| Vitamin B12 | 0.35µg | 0µg | 15% |
| Fats | 9.75g | 0.49g | 14% |
| Folate | 26µg | 83µg | 14% |
| Copper | 0.148mg | 0.042mg | 12% |
| Calories | 243kcal | 22kcal | 11% |
| Polyunsaturated fat | 1.77g | 0.13g | 11% |
| Carbs | 34.83g | 2.85g | 11% |
| Monounsaturated fat | 4.6g | 0.026g | 11% |
| Sodium | 239mg | 33mg | 9% |
| Cholesterol | 26mg | 0mg | 9% |
| Saturated fat | 1.988g | 0.05g | 9% |
| Vitamin B6 | 0.063mg | 0.171mg | 8% |
| Selenium | 5.4µg | 1µg | 8% |
| Manganese | 0.227mg | 0.395mg | 7% |
| Vitamin E | 0.76mg | 1.62mg | 6% |
| Calcium | 64mg | 108mg | 4% |
| Starch | 10.73g | 4% | |
| Fiber | 1.8g | 2.7g | 4% |
| Vitamin B5 | 0.452mg | 0.322mg | 3% |
| Choline | 37.5mg | 18.3mg | 3% |
| Fructose | 2.85g | 0.17g | 3% |
| Zinc | 0.39mg | 0.77mg | 3% |
| Magnesium | 14mg | 22mg | 2% |
| Phosphorus | 81mg | 73mg | 1% |
| Vitamin B1 | 0.177mg | 0.162mg | 1% |
| Protein | 3.9g | 3.17g | 1% |
| Vitamin B3 | 1.107mg | 1.221mg | 1% |
| Potassium | 167mg | 196mg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Net carbs | 33.03g | 0.15g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Sugar | 18.88g | 0.38g | N/A |
| Vitamin B2 | 0.124mg | 0.129mg | 0% |
| Tryptophan | 0.048mg | 0.043mg | 0% |
| Threonine | 0.154mg | 0.106mg | 0% |
| Isoleucine | 0.158mg | 0.104mg | 0% |
| Leucine | 0.297mg | 0.17mg | 0% |
| Lysine | 0.192mg | 0.198mg | 0% |
| Methionine | 0.249mg | 0.048mg | 0% |
| Phenylalanine | 0.175mg | 0.128mg | 0% |
| Valine | 0.211mg | 0.153mg | 0% |
| Histidine | 0.088mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more ProteinProtein | +23% |
| Contains more FatsFats | +1889.8% |
| Contains more CarbsCarbs | +1122.1% |
| Contains more OtherOther | +20.2% |
| Contains more WaterWater | +83.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +17592.3% |
| Contains more Poly. FatPolyunsaturated fat | +1261.5% |
| Contains less Sat. FatSaturated fat | -97.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.73 g
Sucrose:
9.3 g
Glucose:
3.78 g
Fructose:
2.85 g
Lactose:
2 g
Maltose:
0.95 g
Galactose:
0.01 g
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +8354.5% |
| Contains more GlucoseGlucose | +3680% |
| Contains more FructoseFructose | +1576.5% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
