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  6. Garlic powder vs. Rapini

Garlic powder vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between garlic powder and rapini?

  • Garlic powder is richer in vitamin B6, copper, phosphorus, iron, selenium, potassium, manganese, and fiber, yet rapini is richer in vitamin K and vitamin A.
  • Rapini's daily need coverage for vitamin K is 186% higher.
  • Garlic powder has 24 times more selenium than rapini. Garlic powder has 23.9µg of selenium, while rapini has 1µg.
  • Garlic powder has a lower glycemic index than rapini.

We used Spices, garlic powder and Broccoli raab, raw types in this comparison.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Rapini
Rapini
2
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 +250%
Contains more PotassiumPotassium +508.7%
Contains more IronIron +164%
Contains more CopperCopper +1169%
Contains more ZincZinc +288.3%
Contains more PhosphorusPhosphorus +467.1%
Contains more ManganeseManganese +147.8%
Contains more SeleniumSelenium +2290%
Contains more CalciumCalcium +36.7%
Contains less SodiumSodium -45%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Rapini
Rapini
6
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 +168.5%
Contains more Vitamin B5Vitamin B5 +130.7%
Contains more Vitamin B6Vitamin B6 +867.3%
Contains more CholineCholine +268.9%
Contains more Vitamin CVitamin C +1583.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +141.8%
Contains more Vitamin B3Vitamin B3 +53.4%
Contains more Vitamin KVitamin K +55900%
Contains more FolateFolate +76.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Rapini DV% diff.
Vitamin K 0.4µg 224µg 186%
Vitamin B6 1.654mg 0.171mg 114%
Copper 0.533mg 0.042mg 55%
Phosphorus 414mg 73mg 49%
Iron 5.65mg 2.14mg 44%
Selenium 23.9µg 1µg 42%
Potassium 1193mg 196mg 29%
Protein 16.55g 3.17g 27%
Manganese 0.979mg 0.395mg 25%
Fiber 9g 2.7g 25%
Vitamin B1 0.435mg 0.162mg 23%
Carbs 72.73g 2.85g 23%
Vitamin C 1.2mg 20.2mg 21%
Zinc 2.99mg 0.77mg 20%
Vitamin A 0µg 131µg 15%
Calories 331kcal 22kcal 15%
Magnesium 77mg 22mg 13%
Folate 47µg 83µg 9%
Choline 67.5mg 18.3mg 9%
Vitamin B5 0.743mg 0.322mg 8%
Vitamin E 0.67mg 1.62mg 6%
Calcium 79mg 108mg 3%
Vitamin B3 0.796mg 1.221mg 3%
Saturated fat 0.249g 0.05g 1%
Vitamin B2 0.141mg 0.129mg 1%
Sodium 60mg 33mg 1%
Fats 0.73g 0.49g 0%
Net carbs 63.73g 0.15g N/A
Sugar 2.43g 0.38g N/A
Monounsaturated fat 0.115g 0.026g 0%
Polyunsaturated fat 0.178g 0.13g 0%
Tryptophan 0.121mg 0.043mg 0%
Threonine 0.374mg 0.106mg 0%
Isoleucine 0.414mg 0.104mg 0%
Leucine 0.728mg 0.17mg 0%
Lysine 0.768mg 0.198mg 0%
Methionine 0.111mg 0.048mg 0%
Phenylalanine 0.525mg 0.128mg 0%
Valine 0.667mg 0.153mg 0%
Histidine 0.263mg 0.066mg 0%
Fructose 0.31g 0.17g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Rapini
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 +422.1%
Contains more FatsFats +49%
Contains more CarbsCarbs +2451.9%
Contains more OtherOther +276.6%
Contains more WaterWater +1334.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Rapini
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 +342.3%
Contains more Poly. FatPolyunsaturated fat +36.9%
Contains less Sat. FatSaturated fat -79.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
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 +1763.6%
Contains more FructoseFructose +82.4%
Contains more GlucoseGlucose +42.9%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.