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  6. Taro leaves vs. Rapini

Taro leaves vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between taro leaves and rapini?

  • Taro leaves are richer in vitamin A, vitamin C, copper, vitamin B2, manganese, potassium, folate, and magnesium, yet rapini is richer in vitamin K.
  • Rapini's daily need coverage for vitamin K is 96% higher.
  • Taro leaves have 6 times more copper than rapini. Taro leaves have 0.27mg of copper, while rapini has 0.042mg.

We used Taro leaves, raw and Broccoli raab, raw types in this comparison.

Infographic

Taro leaves 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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Rapini
Rapini
3
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 +104.5%
Contains more PotassiumPotassium +230.6%
Contains more CopperCopper +542.9%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +80.8%
Contains more ZincZinc +87.8%
Contains more PhosphorusPhosphorus +21.7%
Contains more SeleniumSelenium +11.1%
~equal in Calcium ~108mg
~equal in Iron ~2.14mg

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 173% 80% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Rapini
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 CVitamin C +157.4%
Contains more Vitamin AVitamin A +84%
Contains more Vitamin EVitamin E +24.7%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +253.5%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more FolateFolate +51.8%
Contains more Vitamin B5Vitamin B5 +283.3%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more Vitamin KVitamin K +106.3%
Contains more CholineCholine +43%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro leaves Rapini DV% diff.
Vitamin K 108.6µg 224µg 96%
Vitamin C 52mg 20.2mg 35%
Vitamin B2 0.456mg 0.129mg 25%
Copper 0.27mg 0.042mg 25%
Manganese 0.714mg 0.395mg 14%
Potassium 648mg 196mg 13%
Vitamin A 241µg 131µg 12%
Folate 126µg 83µg 11%
Vitamin B5 0.084mg 0.322mg 5%
Magnesium 45mg 22mg 5%
Protein 4.98g 3.17g 4%
Fiber 3.7g 2.7g 4%
Vitamin B1 0.209mg 0.162mg 4%
Zinc 0.41mg 0.77mg 3%
Vitamin E 2.02mg 1.62mg 3%
Vitamin B6 0.146mg 0.171mg 2%
Phosphorus 60mg 73mg 2%
Vitamin B3 1.513mg 1.221mg 2%
Choline 12.8mg 18.3mg 1%
Polyunsaturated fat 0.307g 0.13g 1%
Calories 42kcal 22kcal 1%
Sodium 3mg 33mg 1%
Iron 2.25mg 2.14mg 1%
Carbs 6.7g 2.85g 1%
Fats 0.74g 0.49g 0%
Net carbs 3g 0.15g N/A
Calcium 107mg 108mg 0%
Sugar 3.01g 0.38g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.151g 0.05g 0%
Monounsaturated fat 0.06g 0.026g 0%
Tryptophan 0.048mg 0.043mg 0%
Threonine 0.167mg 0.106mg 0%
Isoleucine 0.26mg 0.104mg 0%
Leucine 0.392mg 0.17mg 0%
Lysine 0.246mg 0.198mg 0%
Methionine 0.079mg 0.048mg 0%
Phenylalanine 0.195mg 0.128mg 0%
Valine 0.256mg 0.153mg 0%
Histidine 0.114mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 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 +57.1%
Contains more FatsFats +51%
Contains more CarbsCarbs +135.1%
Contains more OtherOther +104.3%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 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 +130.8%
Contains more Poly. FatPolyunsaturated fat +136.2%
Contains less Sat. FatSaturated fat -66.9%

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.