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  6. Spirulina vs. Rapini

Spirulina vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Spirulina and Rapini

  • Spirulina has more Copper, and Vitamin B2, however, Rapini has more Vitamin K, Vitamin C, Folate, Vitamin A RAE, Vitamin B6, Calcium, Fiber, and Manganese.
  • Rapini's daily need coverage for Vitamin K is 185% more.
  • Spirulina has 14 times more Copper than Rapini. Spirulina has 0.597mg of Copper, while Rapini has 0.042mg.

The food varieties used in the comparison are Seaweed, spirulina, raw and Broccoli raab, raw.

Infographic

Spirulina 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.
Spirulina
Spirulina
2
:
8
Rapini
Rapini
Contains more Iron +30.4%
Contains more Copper +1321.4%
Contains more Calcium +800%
Contains more Magnesium +15.8%
Contains more Phosphorus +563.6%
Contains more Potassium +54.3%
Contains less Sodium -66.3%
Contains more Zinc +285%
Contains more Manganese +112.4%
Contains more Selenium +42.9%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Iron +30.4%
Contains more Copper +1321.4%
Contains more Calcium +800%
Contains more Magnesium +15.8%
Contains more Phosphorus +563.6%
Contains more Potassium +54.3%
Contains less Sodium -66.3%
Contains more Zinc +285%
Contains more Manganese +112.4%
Contains more Selenium +42.9%

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.
Spirulina
Spirulina
3
:
7
Rapini
Rapini
Contains more Vitamin B1 +37%
Contains more Vitamin B2 +165.1%
Contains more Vitamin A +4582.1%
Contains more Vitamin E +230.6%
Contains more Vitamin C +2144.4%
Contains more Vitamin B6 +402.9%
Contains more Folate +822.2%
Contains more Vitamin K +8860%
Equal in Vitamin B3 - 1.221
Equal in Vitamin B5 - 0.322
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 +37%
Contains more Vitamin B2 +165.1%
Contains more Vitamin A +4582.1%
Contains more Vitamin E +230.6%
Contains more Vitamin C +2144.4%
Contains more Vitamin B6 +402.9%
Contains more Folate +822.2%
Contains more Vitamin K +8860%
Equal in Vitamin B3 - 1.221
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
1
:
4
Rapini
Rapini
Contains more Protein +86.8%
Contains more Fats +25.6%
Contains more Carbs +17.8%
Contains more Other +56.7%
Equal in Water - 92.55
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +86.8%
Contains more Fats +25.6%
Contains more Carbs +17.8%
Contains more Other +56.7%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Rapini
Rapini
Contains more Monounsaturated Fat +30.8%
Contains less Saturated Fat -63%
Contains more Polyunsaturated fat +22.6%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +30.8%
Contains less Saturated Fat -63%
Contains more Polyunsaturated fat +22.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Rapini Opinion
Net carbs 2.02g 0.15g Spirulina
Protein 5.92g 3.17g Spirulina
Fats 0.39g 0.49g Rapini
Carbs 2.42g 2.85g Rapini
Calories 26kcal 22kcal Spirulina
Fructose 0.17g Rapini
Sugar 0.3g 0.38g Spirulina
Fiber 0.4g 2.7g Rapini
Calcium 12mg 108mg Rapini
Iron 2.79mg 2.14mg Spirulina
Magnesium 19mg 22mg Rapini
Phosphorus 11mg 73mg Rapini
Potassium 127mg 196mg Rapini
Sodium 98mg 33mg Rapini
Zinc 0.2mg 0.77mg Rapini
Copper 0.597mg 0.042mg Spirulina
Manganese 0.186mg 0.395mg Rapini
Selenium 0.7µg 1µg Rapini
Vitamin A 56IU 2622IU Rapini
Vitamin A RAE 3µg 131µg Rapini
Vitamin E 0.49mg 1.62mg Rapini
Vitamin C 0.9mg 20.2mg Rapini
Vitamin B1 0.222mg 0.162mg Spirulina
Vitamin B2 0.342mg 0.129mg Spirulina
Vitamin B3 1.196mg 1.221mg Rapini
Vitamin B5 0.325mg 0.322mg Spirulina
Vitamin B6 0.034mg 0.171mg Rapini
Folate 9µg 83µg Rapini
Vitamin K 2.5µg 224µg Rapini
Tryptophan 0.096mg 0.043mg Spirulina
Threonine 0.306mg 0.106mg Spirulina
Isoleucine 0.331mg 0.104mg Spirulina
Leucine 0.509mg 0.17mg Spirulina
Lysine 0.312mg 0.198mg Spirulina
Methionine 0.118mg 0.048mg Spirulina
Phenylalanine 0.286mg 0.128mg Spirulina
Valine 0.362mg 0.153mg Spirulina
Histidine 0.112mg 0.066mg Spirulina
Saturated Fat 0.135g 0.05g Rapini
Monounsaturated Fat 0.034g 0.026g Spirulina
Polyunsaturated fat 0.106g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
18%
Spirulina
86%
Rapini
Minerals Daily Need Coverage Score
38%
Spirulina
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.08g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.4)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.085g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.