Spinach raw vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between spinach raw and rapini
- Spinach raw has more vitamin K, vitamin A, folate, manganese, magnesium, potassium, copper, vitamin C, and iron; however, rapini is higher in vitamin B1.
- Spinach raw covers your daily need for vitamin K, 216% more than rapini.
- Spinach raw has 4 times more magnesium than rapini. While spinach raw has 79mg of magnesium, rapini has only 22mg.
These are the specific foods used in this comparison Spinach, raw and Broccoli raab, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +259.1% |
| Contains more PotassiumPotassium | +184.7% |
| Contains more IronIron | +26.6% |
| Contains more CopperCopper | +209.5% |
| Contains more ManganeseManganese | +127.1% |
| Contains more ZincZinc | +45.3% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains less SodiumSodium | -58.2% |
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.
| Contains more Vitamin CVitamin C | +39.1% |
| Contains more Vitamin AVitamin A | +258% |
| Contains more Vitamin EVitamin E | +25.3% |
| Contains more Vitamin B2Vitamin B2 | +46.5% |
| Contains more Vitamin B6Vitamin B6 | +14% |
| Contains more Vitamin KVitamin K | +115.6% |
| Contains more FolateFolate | +133.7% |
| Contains more Vitamin B1Vitamin B1 | +107.7% |
| Contains more Vitamin B3Vitamin B3 | +68.6% |
| Contains more Vitamin B5Vitamin B5 | +395.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more CarbsCarbs | +27.4% |
| Contains more OtherOther | +83% |
| Contains more ProteinProtein | +10.8% |
| Contains more FatsFats | +25.6% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Poly. FatPolyunsaturated fat | +26.9% |
| Contains less Sat. FatSaturated fat | -20.6% |
| Contains more Mono. FatMonounsaturated fat | +160% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
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 GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +57.1% |
| Contains more FructoseFructose | +13.3% |
~equal in
Starch
~0g
~equal in
Glucose
~0.1g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
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 price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 224µg | 216% |
| Vitamin A | 469µg | 131µg | 38% |
| Folate | 194µg | 83µg | 28% |
| Manganese | 0.897mg | 0.395mg | 22% |
| Magnesium | 79mg | 22mg | 14% |
| Potassium | 558mg | 196mg | 11% |
| Copper | 0.13mg | 0.042mg | 10% |
| Vitamin C | 28.1mg | 20.2mg | 9% |
| Vitamin B1 | 0.078mg | 0.162mg | 7% |
| Iron | 2.71mg | 2.14mg | 7% |
| Vitamin B5 | 0.065mg | 0.322mg | 5% |
| Vitamin B2 | 0.189mg | 0.129mg | 5% |
| Phosphorus | 49mg | 73mg | 3% |
| Vitamin E | 2.03mg | 1.62mg | 3% |
| Vitamin B3 | 0.724mg | 1.221mg | 3% |
| Fiber | 2.2g | 2.7g | 2% |
| Zinc | 0.53mg | 0.77mg | 2% |
| Sodium | 79mg | 33mg | 2% |
| Vitamin B6 | 0.195mg | 0.171mg | 2% |
| Calcium | 99mg | 108mg | 1% |
| Protein | 2.86g | 3.17g | 1% |
| Calories | 23kcal | 22kcal | 0% |
| Fats | 0.39g | 0.49g | 0% |
| Carbs | 3.63g | 2.85g | 0% |
| Net carbs | 1.43g | 0.15g | N/A |
| Sugar | 0.42g | 0.38g | N/A |
| Selenium | 1µg | 1µg | 0% |
| Choline | 19.3mg | 18.3mg | 0% |
| Saturated fat | 0.063g | 0.05g | 0% |
| Monounsaturated fat | 0.01g | 0.026g | 0% |
| Polyunsaturated fat | 0.165g | 0.13g | 0% |
| Tryptophan | 0.039mg | 0.043mg | 0% |
| Threonine | 0.122mg | 0.106mg | 0% |
| Isoleucine | 0.147mg | 0.104mg | 0% |
| Leucine | 0.223mg | 0.17mg | 0% |
| Lysine | 0.174mg | 0.198mg | 0% |
| Methionine | 0.053mg | 0.048mg | 0% |
| Phenylalanine | 0.129mg | 0.128mg | 0% |
| Valine | 0.161mg | 0.153mg | 0% |
| Histidine | 0.064mg | 0.066mg | 0% |
| Fructose | 0.15g | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
137%
71%
Minerals Daily Need Coverage Score
45%
27%
Comparison summary
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is cheaper?
Spinach raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.013g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)