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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, 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 than Rapini. Pumpkin contains 426µg of Vitamin A, while Rapini contains 131µg.

Pumpkin, raw and Broccoli raab, raw types were used in this article.

Infographic

Pumpkin vs Rapini 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" 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 more Copper +202.4%
Contains less Sodium -97%
Contains more Iron +167.5%
Contains more Calcium +414.3%
Contains more Magnesium +83.3%
Contains more Zinc +140.6%
Contains more Phosphorus +65.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +73.5%
Contains more Copper +202.4%
Contains less Sodium -97%
Contains more Iron +167.5%
Contains more Calcium +414.3%
Contains more Magnesium +83.3%
Contains more Zinc +140.6%
Contains more Phosphorus +65.9%

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 C +124.4%
Contains more Vitamin E +52.8%
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 Vitamin K +20263.6%
Contains more Folate +418.8%
Equal in Vitamin B5 - 0.322
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin A +224.7%
Contains more Vitamin C +124.4%
Contains more Vitamin E +52.8%
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 Vitamin K +20263.6%
Contains more Folate +418.8%
Equal in Vitamin B5 - 0.322

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Pumpkin Rapini Opinion
Calories 26 22 Pumpkin
Protein 1 3.17 Rapini
Fats 0.1 0.49 Rapini
Vitamin C 9 20.2 Rapini
Net carbs 6 0.15000000596046448 Pumpkin
Carbs 6.5 2.85 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 2.14 Rapini
Calcium 21 108 Rapini
Potassium 340 196 Pumpkin
Magnesium 12 22 Rapini
Sugar 2.76 0.38 Rapini
Fiber 0.5 2.7 Rapini
Copper 0.127 0.042 Pumpkin
Zinc 0.32 0.77 Rapini
Starch
Phosphorus 44 73 Rapini
Sodium 1 33 Pumpkin
Vitamin A 8513 2622 Pumpkin
Vitamin E 1.06 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.05 0.162 Rapini
Vitamin B2 0.11 0.129 Rapini
Vitamin B3 0.6 1.221 Rapini
Vitamin B5 0.298 0.322 Rapini
Vitamin B6 0.061 0.171 Rapini
Vitamin B12 0 0
Vitamin K 1.1 224 Rapini
Folate 16 83 Rapini
Trans Fat 0 0
Saturated Fat 0.052 0.05 Rapini
Monounsaturated Fat 0.013 0.026 Rapini
Polyunsaturated fat 0.005 0.13 Rapini
Tryptophan 0.012 0.043 Rapini
Threonine 0.029 0.106 Rapini
Isoleucine 0.031 0.104 Rapini
Leucine 0.046 0.17 Rapini
Lysine 0.054 0.198 Rapini
Methionine 0.011 0.048 Rapini
Phenylalanine 0.032 0.128 Rapini
Valine 0.035 0.153 Rapini
Histidine 0.016 0.066 Rapini
Fructose 0.17 Rapini

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.