Rye vs. Rapini — In-Depth Nutrition Comparison
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How are Rye and Rapini different?
- Rye is richer in Manganese, Fiber, Phosphorus, Copper, Selenium, Vitamin B5, Magnesium, and Vitamin B3, while Rapini is higher in Vitamin K, and Vitamin C.
- Rapini covers your daily need of Vitamin K 182% more than Rye.
- Rye contains 14 times more Selenium than Rapini. Rye contains 13.9µg of Selenium, while Rapini contains 1µg.
Rye grain and Broccoli raab, raw types were used in this article.
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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.
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Iron
+22.9%
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Magnesium
+400%
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Phosphorus
+354.8%
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Potassium
+160.2%
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Sodium
-93.9%
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Zinc
+244.2%
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Copper
+773.8%
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Manganese
+552.4%
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Selenium
+1290%
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Calcium
+350%
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Iron
+22.9%
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Magnesium
+400%
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Phosphorus
+354.8%
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Potassium
+160.2%
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Sodium
-93.9%
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Zinc
+244.2%
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Copper
+773.8%
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Manganese
+552.4%
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Selenium
+1290%
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Calcium
+350%
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.
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Vitamin B1
+95.1%
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Vitamin B2
+94.6%
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Vitamin B3
+249.7%
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Vitamin B5
+352.2%
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Vitamin B6
+71.9%
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Vitamin A
+23736.4%
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Vitamin E
+90.6%
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Vitamin C
+∞%
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Folate
+118.4%
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Vitamin K
+3696.6%
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Vitamin B1
+95.1%
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Vitamin B2
+94.6%
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Vitamin B3
+249.7%
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Vitamin B5
+352.2%
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Vitamin B6
+71.9%
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Vitamin A
+23736.4%
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Vitamin E
+90.6%
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Vitamin C
+∞%
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Folate
+118.4%
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Vitamin K
+3696.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+226.2%
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Fats
+232.7%
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Carbs
+2561.8%
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Other
+67%
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Water
+773.1%
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Protein
+226.2%
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Fats
+232.7%
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Carbs
+2561.8%
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Other
+67%
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Water
+773.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+700%
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Polyunsaturated fat
+490%
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Saturated Fat
-74.6%
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Monounsaturated Fat
+700%
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Polyunsaturated fat
+490%
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Saturated Fat
-74.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+545.5%
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Glucose
+60%
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Fructose
+54.5%
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Sucrose
+545.5%
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Glucose
+60%
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Fructose
+54.5%
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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| Rich in minerals |
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| Lower in Sodium |
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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 Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 60.76g | 0.15g |
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| Protein | 10.34g | 3.17g |
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| Fats | 1.63g | 0.49g |
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| Carbs | 75.86g | 2.85g |
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| Calories | 338kcal | 22kcal |
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| Fructose | 0.11g | 0.17g |
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| Sugar | 0.98g | 0.38g |
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| Fiber | 15.1g | 2.7g |
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| Calcium | 24mg | 108mg |
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| Iron | 2.63mg | 2.14mg |
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| Magnesium | 110mg | 22mg |
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| Phosphorus | 332mg | 73mg |
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| Potassium | 510mg | 196mg |
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| Sodium | 2mg | 33mg |
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| Zinc | 2.65mg | 0.77mg |
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| Copper | 0.367mg | 0.042mg |
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| Manganese | 2.577mg | 0.395mg |
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| Selenium | 13.9µg | 1µg |
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| Vitamin A | 11IU | 2622IU |
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| Vitamin A RAE | 1µg | 131µg |
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| Vitamin E | 0.85mg | 1.62mg |
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| Vitamin C | 0mg | 20.2mg |
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| Vitamin B1 | 0.316mg | 0.162mg |
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| Vitamin B2 | 0.251mg | 0.129mg |
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| Vitamin B3 | 4.27mg | 1.221mg |
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| Vitamin B5 | 1.456mg | 0.322mg |
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| Vitamin B6 | 0.294mg | 0.171mg |
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| Folate | 38µg | 83µg |
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| Vitamin K | 5.9µg | 224µg |
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| Tryptophan | 0.108mg | 0.043mg |
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| Threonine | 0.289mg | 0.106mg |
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| Isoleucine | 0.208mg | 0.104mg |
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| Leucine | 0.563mg | 0.17mg |
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| Lysine | 0.286mg | 0.198mg |
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| Methionine | 0.153mg | 0.048mg |
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| Phenylalanine | 0.435mg | 0.128mg |
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| Valine | 0.317mg | 0.153mg |
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| Histidine | 0.189mg | 0.066mg |
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| Saturated Fat | 0.197g | 0.05g |
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| Monounsaturated Fat | 0.208g | 0.026g |
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| Polyunsaturated fat | 0.767g | 0.13g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
36%
86%
Minerals Daily Need Coverage Score
98%
27%
Comparison summary
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food contains less Sodium?
Rye contains less Sodium (difference - 31mg)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.147g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
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.