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Rutabagas vs. Rapini — In-Depth Nutrition Comparison

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Differences between rutabagas and rapini

  • Rutabagas contain less vitamin K, vitamin A, iron, folate, manganese, vitamin E, vitamin B2, calcium, vitamin B1, and vitamin B6 than rapini.
  • Rapini's daily need coverage for vitamin K is 186% higher.
  • Rapini has a lower glycemic index. The glycemic index of rapini is 32, while the glycemic index of rutabagas is 72.

The food types used in this comparison are Rutabagas, raw and Broccoli raab, raw.

Infographic

Rutabagas 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Rapini
7
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 PotassiumPotassium +55.6%
Contains less SodiumSodium -63.6%
Contains more CalciumCalcium +151.2%
Contains more IronIron +386.4%
Contains more CopperCopper +31.3%
Contains more ZincZinc +220.8%
Contains more PhosphorusPhosphorus +37.7%
Contains more ManganeseManganese +201.5%
Contains more SeleniumSelenium +42.9%
~equal in Magnesium ~22mg

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.
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +23.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +222.5%
Contains more Vitamin B3Vitamin B3 +74.4%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +71%
Contains more Vitamin KVitamin K +74566.7%
Contains more FolateFolate +295.2%
Contains more CholineCholine +29.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Rapini
4
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 CarbsCarbs +202.5%
Contains more ProteinProtein +193.5%
Contains more FatsFats +206.3%
Contains more OtherOther +32.4%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Rapini
2
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 less Sat. FatSaturated fat -46%
Contains more Poly. FatPolyunsaturated fat +47.7%
~equal in Monounsaturated fat ~0.026g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Rapini
0
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 +381.8%
Contains more GlucoseGlucose +2200%
Contains more FructoseFructose +847.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Rutabagas Rapini
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Rapini DV% diff.
Vitamin K 0.3µg 224µg 186%
Iron 0.44mg 2.14mg 21%
Folate 21µg 83µg 16%
Vitamin A 0µg 131µg 15%
Manganese 0.131mg 0.395mg 11%
Vitamin E 0.3mg 1.62mg 9%
Vitamin B2 0.04mg 0.129mg 7%
Calcium 43mg 108mg 7%
Vitamin B1 0.09mg 0.162mg 6%
Vitamin B6 0.1mg 0.171mg 5%
Zinc 0.24mg 0.77mg 5%
Vitamin C 25mg 20.2mg 5%
Protein 1.08g 3.17g 4%
Vitamin B5 0.16mg 0.322mg 3%
Vitamin B3 0.7mg 1.221mg 3%
Phosphorus 53mg 73mg 3%
Potassium 305mg 196mg 3%
Fructose 1.61g 0.17g 2%
Carbs 8.62g 2.85g 2%
Fiber 2.3g 2.7g 2%
Sodium 12mg 33mg 1%
Choline 14.1mg 18.3mg 1%
Fats 0.16g 0.49g 1%
Calories 37kcal 22kcal 1%
Copper 0.032mg 0.042mg 1%
Selenium 0.7µg 1µg 1%
Net carbs 6.32g 0.15g N/A
Magnesium 20mg 22mg 0%
Sugar 4.46g 0.38g N/A
Starch 0.4g 0%
Saturated fat 0.027g 0.05g 0%
Monounsaturated fat 0.025g 0.026g 0%
Polyunsaturated fat 0.088g 0.13g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%

Which food is preferable for your diet?

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

People also compare

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
15%
Rutabagas
71%
Rapini
Minerals Daily Need Coverage Score
13%
Rutabagas
27%
Rapini

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.023g)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.08g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 40)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.1)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.