Quinoa vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between Quinoa and Rapini
- Quinoa has more Copper, Phosphorus, Manganese, and Magnesium, however, Rapini is higher in Vitamin K, Vitamin C, Vitamin A, Folate, Calcium, and Iron.
- Rapini covers your daily need of Vitamin K 187% more than Quinoa.
- Quinoa has 5 times more Copper than Rapini. While Quinoa has 0.192mg of Copper, Rapini has only 0.042mg.
These are the specific foods used in this comparison Quinoa, cooked 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 MagnesiumMagnesium | +190.9% |
| Contains more CopperCopper | +357.1% |
| Contains more ZincZinc | +41.6% |
| Contains more PhosphorusPhosphorus | +108.2% |
| Contains less SodiumSodium | -78.8% |
| Contains more ManganeseManganese | +59.7% |
| Contains more SeleniumSelenium | +180% |
| Contains more CalciumCalcium | +535.3% |
| Contains more PotassiumPotassium | +14% |
| Contains more IronIron | +43.6% |
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 CholineCholine | +25.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +52340% |
| Contains more Vitamin EVitamin E | +157.1% |
| Contains more Vitamin B1Vitamin B1 | +51.4% |
| Contains more Vitamin B2Vitamin B2 | +17.3% |
| Contains more Vitamin B3Vitamin B3 | +196.4% |
| Contains more Vitamin B6Vitamin B6 | +39% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +97.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +38.8% |
| Contains more FatsFats | +291.8% |
| Contains more CarbsCarbs | +647.4% |
| Contains more WaterWater | +29.2% |
| Contains more OtherOther | +22.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +1930.8% |
| Contains more Poly. FatPolyunsaturated fat | +729.2% |
| Contains less Sat. FatSaturated Fat | -78.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 120kcal | 22kcal |
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| Protein | 4.4g | 3.17g |
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| Fats | 1.92g | 0.49g |
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| Vitamin C | 0mg | 20.2mg |
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| Net carbs | 18.5g | 0.15g |
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| Carbs | 21.3g | 2.85g |
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| Magnesium | 64mg | 22mg |
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| Calcium | 17mg | 108mg |
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| Potassium | 172mg | 196mg |
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| Iron | 1.49mg | 2.14mg |
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| Sugar | 0.87g | 0.38g |
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| Fiber | 2.8g | 2.7g |
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| Copper | 0.192mg | 0.042mg |
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| Zinc | 1.09mg | 0.77mg |
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| Starch | 17.63g |
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| Phosphorus | 152mg | 73mg |
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| Sodium | 7mg | 33mg |
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| Vitamin A | 5IU | 2622IU |
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| Vitamin A | 0µg | 131µg |
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| Vitamin E | 0.63mg | 1.62mg |
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| Manganese | 0.631mg | 0.395mg |
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| Selenium | 2.8µg | 1µg |
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| Vitamin B1 | 0.107mg | 0.162mg |
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| Vitamin B2 | 0.11mg | 0.129mg |
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| Vitamin B3 | 0.412mg | 1.221mg |
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| Vitamin B5 | 0.322mg |
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| Vitamin B6 | 0.123mg | 0.171mg |
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| Vitamin K | 0µg | 224µg |
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| Folate | 42µg | 83µg |
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| Choline | 23mg | 18.3mg |
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| Saturated Fat | 0.231g | 0.05g |
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| Monounsaturated Fat | 0.528g | 0.026g |
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| Polyunsaturated fat | 1.078g | 0.13g |
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| Tryptophan | 0.052mg | 0.043mg |
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| Threonine | 0.131mg | 0.106mg |
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| Isoleucine | 0.157mg | 0.104mg |
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| Leucine | 0.261mg | 0.17mg |
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| Lysine | 0.239mg | 0.198mg |
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| Methionine | 0.096mg | 0.048mg |
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| Phenylalanine | 0.185mg | 0.128mg |
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| Valine | 0.185mg | 0.153mg |
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| Histidine | 0.127mg | 0.066mg |
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| Fructose | 0.17g |
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| Omega-3 - DHA | 0.015g | 0g |
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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
11%
80%
Minerals Daily Need Coverage Score
38%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.181g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 26mg)
Which food is cheaper?
Quinoa is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.