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  6. Flax vs. Rapini

Flax vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between Flax and Rapini?

  • Flax is richer in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, and Zinc, yet Rapini is richer in Vitamin K.
  • Rapini's daily need coverage for Vitamin K is 183% higher.
  • Flax has 29 times more Copper than Rapini. Flax has 1.22mg of Copper, while Rapini has 0.042mg.

We used Seeds, flaxseed and Broccoli raab, raw types in this comparison.

Infographic

Flax 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.
Flax
Flax
10
:
0
Rapini
Rapini
Contains more Calcium +136.1%
Contains more Iron +167.8%
Contains more Magnesium +1681.8%
Contains more Phosphorus +779.5%
Contains more Potassium +314.8%
Contains more Zinc +463.6%
Contains more Copper +2804.8%
Contains more Manganese +528.4%
Contains more Selenium +2440%
Equal in Sodium - 33
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +136.1%
Contains more Iron +167.8%
Contains more Magnesium +1681.8%
Contains more Phosphorus +779.5%
Contains more Potassium +314.8%
Contains more Zinc +463.6%
Contains more Copper +2804.8%
Contains more Manganese +528.4%
Contains more Selenium +2440%
Equal in Sodium - 33

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.
Flax
Flax
6
:
4
Rapini
Rapini
Contains more Vitamin B1 +914.8%
Contains more Vitamin B2 +24.8%
Contains more Vitamin B3 +152.3%
Contains more Vitamin B5 +205.9%
Contains more Vitamin B6 +176.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +422.6%
Contains more Vitamin C +3266.7%
Contains more Vitamin K +5109.3%
Equal in Folate - 83
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B1 +914.8%
Contains more Vitamin B2 +24.8%
Contains more Vitamin B3 +152.3%
Contains more Vitamin B5 +205.9%
Contains more Vitamin B6 +176.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +422.6%
Contains more Vitamin C +3266.7%
Contains more Vitamin K +5109.3%
Equal in Folate - 83

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Rapini
Rapini
Contains more Protein +477%
Contains more Fats +8504.1%
Contains more Carbs +913.3%
Contains more Other +294.7%
Contains more Water +1229.7%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Rapini
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 Protein +477%
Contains more Fats +8504.1%
Contains more Carbs +913.3%
Contains more Other +294.7%
Contains more Water +1229.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +28850%
Contains more Polyunsaturated fat +22000%
Contains less Saturated Fat -98.6%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +28850%
Contains more Polyunsaturated fat +22000%
Contains less Saturated Fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
2
:
1
Rapini
Rapini
Contains more Sucrose +945.5%
Contains more Glucose +300%
Contains more Fructose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
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 Sucrose +945.5%
Contains more Glucose +300%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Rapini Opinion
Net carbs 1.58g 0.15g Flax
Protein 18.29g 3.17g Flax
Fats 42.16g 0.49g Flax
Carbs 28.88g 2.85g Flax
Calories 534kcal 22kcal Flax
Fructose 0g 0.17g Rapini
Sugar 1.55g 0.38g Rapini
Fiber 27.3g 2.7g Flax
Calcium 255mg 108mg Flax
Iron 5.73mg 2.14mg Flax
Magnesium 392mg 22mg Flax
Phosphorus 642mg 73mg Flax
Potassium 813mg 196mg Flax
Sodium 30mg 33mg Flax
Zinc 4.34mg 0.77mg Flax
Copper 1.22mg 0.042mg Flax
Manganese 2.482mg 0.395mg Flax
Selenium 25.4µg 1µg Flax
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.31mg 1.62mg Rapini
Vitamin C 0.6mg 20.2mg Rapini
Vitamin B1 1.644mg 0.162mg Flax
Vitamin B2 0.161mg 0.129mg Flax
Vitamin B3 3.08mg 1.221mg Flax
Vitamin B5 0.985mg 0.322mg Flax
Vitamin B6 0.473mg 0.171mg Flax
Folate 87µg 83µg Flax
Vitamin K 4.3µg 224µg Rapini
Tryptophan 0.297mg 0.043mg Flax
Threonine 0.766mg 0.106mg Flax
Isoleucine 0.896mg 0.104mg Flax
Leucine 1.235mg 0.17mg Flax
Lysine 0.862mg 0.198mg Flax
Methionine 0.37mg 0.048mg Flax
Phenylalanine 0.957mg 0.128mg Flax
Valine 1.072mg 0.153mg Flax
Histidine 0.472mg 0.066mg Flax
Saturated Fat 3.663g 0.05g Rapini
Monounsaturated Fat 7.527g 0.026g Flax
Polyunsaturated fat 28.73g 0.13g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
86%
Rapini
Minerals Daily Need Coverage Score
191%
Flax
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.17g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 3.613g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.6)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.