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Flax seeds vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and rapini?

  • Flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, and selenium, yet rapini is richer in vitamin K and vitamin A.
  • Rapini's daily need coverage for vitamin K is 183% higher.
  • Flax seeds have 29 times more copper than rapini. Flax seeds have 1.22mg of copper, while rapini has 0.042mg.

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

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Rapini
0
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 MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +136.1%
Contains more PotassiumPotassium +314.8%
Contains more IronIron +167.8%
Contains more CopperCopper +2804.8%
Contains more ZincZinc +463.6%
Contains more PhosphorusPhosphorus +779.5%
Contains more ManganeseManganese +528.4%
Contains more SeleniumSelenium +2440%
~equal in Sodium ~33mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Rapini
4
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 B1Vitamin B1 +914.8%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin B3Vitamin B3 +152.3%
Contains more Vitamin B5Vitamin B5 +205.9%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more CholineCholine +330.1%
Contains more Vitamin CVitamin C +3266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +422.6%
Contains more Vitamin KVitamin K +5109.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
1
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 ProteinProtein +477%
Contains more FatsFats +8504.1%
Contains more CarbsCarbs +913.3%
Contains more OtherOther +294.7%
Contains more WaterWater +1229.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Rapini
1
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 more Mono. FatMonounsaturated fat +28850%
Contains more Poly. FatPolyunsaturated fat +22000%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
1
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 SucroseSucrose +945.5%
Contains more GlucoseGlucose +300%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~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.
Flax seeds 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 seeds Rapini DV% diff.
Polyunsaturated fat 28.73g 0.13g 191%
Vitamin K 4.3µg 224µg 183%
Copper 1.22mg 0.042mg 131%
Vitamin B1 1.644mg 0.162mg 124%
Fiber 27.3g 2.7g 98%
Manganese 2.482mg 0.395mg 91%
Magnesium 392mg 22mg 88%
Phosphorus 642mg 73mg 81%
Fats 42.16g 0.49g 64%
Iron 5.73mg 2.14mg 45%
Selenium 25.4µg 1µg 44%
Zinc 4.34mg 0.77mg 32%
Protein 18.29g 3.17g 30%
Calories 534kcal 22kcal 26%
Vitamin B6 0.473mg 0.171mg 23%
Vitamin C 0.6mg 20.2mg 22%
Monounsaturated fat 7.527g 0.026g 19%
Potassium 813mg 196mg 18%
Saturated fat 3.663g 0.05g 16%
Vitamin A 0µg 131µg 15%
Calcium 255mg 108mg 15%
Vitamin B5 0.985mg 0.322mg 13%
Vitamin B3 3.08mg 1.221mg 12%
Choline 78.7mg 18.3mg 11%
Vitamin E 0.31mg 1.62mg 9%
Carbs 28.88g 2.85g 9%
Vitamin B2 0.161mg 0.129mg 2%
Folate 87µg 83µg 1%
Net carbs 1.58g 0.15g N/A
Sugar 1.55g 0.38g N/A
Sodium 30mg 33mg 0%
Tryptophan 0.297mg 0.043mg 0%
Threonine 0.766mg 0.106mg 0%
Isoleucine 0.896mg 0.104mg 0%
Leucine 1.235mg 0.17mg 0%
Lysine 0.862mg 0.198mg 0%
Methionine 0.37mg 0.048mg 0%
Phenylalanine 0.957mg 0.128mg 0%
Valine 1.072mg 0.153mg 0%
Histidine 0.472mg 0.066mg 0%
Fructose 0g 0.17g 0%
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
71%
Rapini
Minerals Daily Need Coverage Score
191%
Flax seeds
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 seeds
Flax seeds contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Flax seeds
Flax seeds 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 seeds - 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.