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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 RAE, 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

Quinoa 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
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.
Quinoa
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Rapini
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more CholineCholine +25.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +52340%
Contains more Vitamin E Vitamin 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
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
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
Quinoa
2
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Rapini
1
24% 13% 63%
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 +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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
3
29% 26% 45%
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 +∞%
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.
Quinoa Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Quinoa Rapini Opinion
Calories 120kcal 22kcal Quinoa
Protein 4.4g 3.17g Quinoa
Fats 1.92g 0.49g Quinoa
Vitamin C 0mg 20.2mg Rapini
Net carbs 18.5g 0.15g Quinoa
Carbs 21.3g 2.85g Quinoa
Magnesium 64mg 22mg Quinoa
Calcium 17mg 108mg Rapini
Potassium 172mg 196mg Rapini
Iron 1.49mg 2.14mg Rapini
Sugar 0.87g 0.38g Rapini
Fiber 2.8g 2.7g Quinoa
Copper 0.192mg 0.042mg Quinoa
Zinc 1.09mg 0.77mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 73mg Quinoa
Sodium 7mg 33mg Quinoa
Vitamin A 5IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.63mg 1.62mg Rapini
Manganese 0.631mg 0.395mg Quinoa
Selenium 2.8µg 1µg Quinoa
Vitamin B1 0.107mg 0.162mg Rapini
Vitamin B2 0.11mg 0.129mg Rapini
Vitamin B3 0.412mg 1.221mg Rapini
Vitamin B5 0.322mg Rapini
Vitamin B6 0.123mg 0.171mg Rapini
Vitamin K 0µg 224µg Rapini
Folate 42µg 83µg Rapini
Choline 23mg 18.3mg Quinoa
Saturated Fat 0.231g 0.05g Rapini
Monounsaturated Fat 0.528g 0.026g Quinoa
Polyunsaturated fat 1.078g 0.13g Quinoa
Tryptophan 0.052mg 0.043mg Quinoa
Threonine 0.131mg 0.106mg Quinoa
Isoleucine 0.157mg 0.104mg Quinoa
Leucine 0.261mg 0.17mg Quinoa
Lysine 0.239mg 0.198mg Quinoa
Methionine 0.096mg 0.048mg Quinoa
Phenylalanine 0.185mg 0.128mg Quinoa
Valine 0.185mg 0.153mg Quinoa
Histidine 0.127mg 0.066mg Quinoa
Fructose 0.17g Rapini
Omega-3 - DHA 0.015g 0g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Quinoa
80%
Rapini
Minerals Daily Need Coverage Score
38%
Quinoa
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.181g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 26mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.