Raisin vs. Rapini — In-Depth Nutrition Comparison
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The main differences between raisins and rapini
- Raisins are richer in copper and potassium, yet rapini is richer in vitamin K, vitamin A, vitamin C, folate, vitamin E, and calcium.
- Daily need coverage for vitamin K for rapini is 184% higher.
- Raisins contain 8 times more copper than rapini. Raisins contain 0.318mg of copper, while rapini contains 0.042mg.
- Rapini has a lower glycemic index than raisins.
Food types used in this article are Raisins, seedless and Broccoli raab, raw.
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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 | +45.5% |
| Contains more PotassiumPotassium | +282.1% |
| Contains more CopperCopper | +657.1% |
| Contains more PhosphorusPhosphorus | +38.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more CalciumCalcium | +116% |
| Contains more IronIron | +13.8% |
| Contains more ZincZinc | +250% |
| Contains more ManganeseManganese | +32.1% |
| Contains more SeleniumSelenium | +66.7% |
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 CVitamin C | +778.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1250% |
| Contains more Vitamin B1Vitamin B1 | +52.8% |
| Contains more Vitamin B3Vitamin B3 | +59.4% |
| Contains more Vitamin B5Vitamin B5 | +238.9% |
| Contains more Vitamin KVitamin K | +6300% |
| Contains more FolateFolate | +1560% |
| Contains more CholineCholine | +64.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2678.2% |
| Contains more OtherOther | +97.9% |
| Contains more WaterWater | +499.8% |
~equal in
Protein
~3.17g
~equal in
Fats
~0.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +96.2% |
| Contains less Sat. FatSaturated fat | -13.8% |
| Contains more Poly. FatPolyunsaturated fat | +251.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +309.1% |
| Contains more GlucoseGlucose | +27650% |
| Contains more FructoseFructose | +17358.8% |
~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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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 3.5µg | 224µg | 184% |
| Fructose | 29.68g | 0.17g | 37% |
| Copper | 0.318mg | 0.042mg | 31% |
| Carbs | 79.18g | 2.85g | 25% |
| Vitamin C | 2.3mg | 20.2mg | 20% |
| Folate | 5µg | 83µg | 20% |
| Potassium | 749mg | 196mg | 16% |
| Vitamin A | 0µg | 131µg | 15% |
| Calories | 299kcal | 22kcal | 14% |
| Vitamin E | 0.12mg | 1.62mg | 10% |
| Calcium | 50mg | 108mg | 6% |
| Vitamin B5 | 0.095mg | 0.322mg | 5% |
| Vitamin B1 | 0.106mg | 0.162mg | 5% |
| Zinc | 0.22mg | 0.77mg | 5% |
| Phosphorus | 101mg | 73mg | 4% |
| Fiber | 3.7g | 2.7g | 4% |
| Manganese | 0.299mg | 0.395mg | 4% |
| Vitamin B3 | 0.766mg | 1.221mg | 3% |
| Iron | 1.88mg | 2.14mg | 3% |
| Magnesium | 32mg | 22mg | 2% |
| Polyunsaturated fat | 0.037g | 0.13g | 1% |
| Starch | 2.7g | 1% | |
| Choline | 11.1mg | 18.3mg | 1% |
| Sodium | 11mg | 33mg | 1% |
| Selenium | 0.6µg | 1µg | 1% |
| Protein | 3.07g | 3.17g | 0% |
| Fats | 0.46g | 0.49g | 0% |
| Net carbs | 75.48g | 0.15g | N/A |
| Sugar | 59.19g | 0.38g | N/A |
| Vitamin B2 | 0.125mg | 0.129mg | 0% |
| Vitamin B6 | 0.174mg | 0.171mg | 0% |
| Saturated fat | 0.058g | 0.05g | 0% |
| Monounsaturated fat | 0.051g | 0.026g | 0% |
| Tryptophan | 0.05mg | 0.043mg | 0% |
| Threonine | 0.077mg | 0.106mg | 0% |
| Isoleucine | 0.057mg | 0.104mg | 0% |
| Leucine | 0.096mg | 0.17mg | 0% |
| Lysine | 0.084mg | 0.198mg | 0% |
| Methionine | 0.021mg | 0.048mg | 0% |
| Phenylalanine | 0.065mg | 0.128mg | 0% |
| Valine | 0.083mg | 0.153mg | 0% |
| Histidine | 0.072mg | 0.066mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
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%
71%
Minerals Daily Need Coverage Score
37%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 58.81g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 32)
Which food is cheaper?
Rapini is cheaper (difference - $0.6)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Raisin contains less Sodium (difference - 22mg)
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.