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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, Iron, Folate, Vitamin A, Manganese, Vitamin E , Vitamin B2, Calcium, Vitamin B1 and Vitamin B6 than Rapini.
  • Rapini's daily need coverage for Vitamin K is 186% higher.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Rapini
Contains more Potassium +55.6%
Contains less Sodium -63.6%
Contains more Iron +386.4%
Contains more Calcium +151.2%
Contains more Copper +31.3%
Contains more Zinc +220.8%
Contains more Phosphorus +37.7%
Equal in Magnesium - 22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +55.6%
Contains less Sodium -63.6%
Contains more Iron +386.4%
Contains more Calcium +151.2%
Contains more Copper +31.3%
Contains more Zinc +220.8%
Contains more Phosphorus +37.7%
Equal in Magnesium - 22

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 C +23.8%
Contains more Vitamin A +131000%
Contains more Vitamin E +440%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +71%
Contains more Vitamin K +74566.7%
Contains more Folate +295.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
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 C +23.8%
Contains more Vitamin A +131000%
Contains more Vitamin E +440%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +71%
Contains more Vitamin K +74566.7%
Contains more Folate +295.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
15
Rutabagas
86
Rapini
Mineral Summary Score
14
Rutabagas
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 the food
Protein
6%
Rutabagas
19%
Rapini
Carbohydrates
9%
Rutabagas
3%
Rapini
Fats
1%
Rutabagas
2%
Rapini

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rutabagas Rapini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Rapini
Rapini contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rutabagas Rapini Opinion
Calories 37 22 Rutabagas
Protein 1.08 3.17 Rapini
Fats 0.16 0.49 Rapini
Vitamin C 25 20.2 Rutabagas
Carbs 8.62 2.85 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 2.14 Rapini
Calcium 43 108 Rapini
Potassium 305 196 Rutabagas
Magnesium 20 22 Rapini
Sugars 4.46 0.38 Rapini
Fiber 2.3 2.7 Rapini
Copper 0.032 0.042 Rapini
Zinc 0.24 0.77 Rapini
Starch 0.4 Rutabagas
Phosphorus 53 73 Rapini
Sodium 12 33 Rutabagas
Vitamin A 2 2622 Rapini
Vitamin E 0.3 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.09 0.162 Rapini
Vitamin B2 0.04 0.129 Rapini
Vitamin B3 0.7 1.221 Rapini
Vitamin B5 0.16 0.322 Rapini
Vitamin B6 0.1 0.171 Rapini
Vitamin B12 0 0
Vitamin K 0.3 224 Rapini
Folate 21 83 Rapini
Trans Fat 0 0
Saturated Fat 0.027 0.05 Rutabagas
Monounsaturated Fat 0.025 0.026 Rapini
Polyunsaturated fat 0.088 0.13 Rapini
Tryptophan 0.043 Rapini
Threonine 0.106 Rapini
Isoleucine 0.104 Rapini
Leucine 0.17 Rapini
Lysine 0.198 Rapini
Methionine 0.048 Rapini
Phenylalanine 0.128 Rapini
Valine 0.153 Rapini
Histidine 0.066 Rapini
Fructose 1.61 0.17 Rutabagas

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.