Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pumpkin vs Rapini - In-Depth Nutrition Comparison

Compare

How are Pumpkin and Rapini different?

  • Pumpkin is richer in Vitamin A RAE, and Copper, while Rapini is higher in Vitamin K, Iron, Folate, 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

Pumpkin vs Rapini infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Rapini
Contains more Potassium +73.5%
Contains less Sodium -97%
Contains more Copper +202.4%
Contains more Calcium +414.3%
Contains more Iron +167.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +65.9%
Contains more Zinc +140.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Potassium +73.5%
Contains less Sodium -97%
Contains more Copper +202.4%
Contains more Calcium +414.3%
Contains more Iron +167.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +65.9%
Contains more Zinc +140.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Rapini
Contains more Vitamin A +224.7%
Contains more Vitamin E +52.8%
Contains more Vitamin C +124.4%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B6 +180.3%
Contains more Folate +418.8%
Contains more Vitamin K +20263.6%
Equal in Vitamin B5 - 0.322
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 +224.7%
Contains more Vitamin E +52.8%
Contains more Vitamin C +124.4%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B6 +180.3%
Contains more Folate +418.8%
Contains more Vitamin K +20263.6%
Equal in Vitamin B5 - 0.322

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Rapini Opinion
Net carbs 6g 0.15g Pumpkin
Protein 1g 3.17g Rapini
Fats 0.1g 0.49g Rapini
Carbs 6.5g 2.85g Pumpkin
Calories 26kcal 22kcal Pumpkin
Starch g g
Fructose g 0.17g Rapini
Sugar 2.76g 0.38g Rapini
Fiber 0.5g 2.7g Rapini
Calcium 21mg 108mg Rapini
Iron 0.8mg 2.14mg Rapini
Magnesium 12mg 22mg Rapini
Phosphorus 44mg 73mg Rapini
Potassium 340mg 196mg Pumpkin
Sodium 1mg 33mg Pumpkin
Zinc 0.32mg 0.77mg Rapini
Copper 0.127mg 0.042mg Pumpkin
Vitamin A 8513IU 2622IU Pumpkin
Vitamin E 1.06mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 20.2mg Rapini
Vitamin B1 0.05mg 0.162mg Rapini
Vitamin B2 0.11mg 0.129mg Rapini
Vitamin B3 0.6mg 1.221mg Rapini
Vitamin B5 0.298mg 0.322mg Rapini
Vitamin B6 0.061mg 0.171mg Rapini
Folate 16µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 224µg Rapini
Tryptophan 0.012mg 0.043mg Rapini
Threonine 0.029mg 0.106mg Rapini
Isoleucine 0.031mg 0.104mg Rapini
Leucine 0.046mg 0.17mg Rapini
Lysine 0.054mg 0.198mg Rapini
Methionine 0.011mg 0.048mg Rapini
Phenylalanine 0.032mg 0.128mg Rapini
Valine 0.035mg 0.153mg Rapini
Histidine 0.016mg 0.066mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.05g Rapini
Monounsaturated Fat 0.013g 0.026g Rapini
Polyunsaturated fat 0.005g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
86
Rapini
Mineral Summary Score
18
Pumpkin
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
19%
Rapini
Carbohydrates
7%
Pumpkin
3%
Rapini
Fats
0%
Pumpkin
2%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.38g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 32mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.