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Tart vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between tart and rapini

  • Tart is higher in vitamin B2, selenium, vitamin B3, vitamin B6, iron, and vitamin B1, yet rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily vitamin K needs 186% more than tart.
  • Tart contains 13 times more selenium than rapini. While tart contains 12.9µg of selenium, rapini contains only 1µg.
  • The amount of sodium in rapini is lower.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Breakfast tart, low fat and Broccoli raab, raw.

Infographic

Tart 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.
Tart
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Rapini
5
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 +100%
Contains more IronIron +59.8%
Contains more CopperCopper +73.8%
Contains more PhosphorusPhosphorus +27.4%
Contains more SeleniumSelenium +1190%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +197%
Contains more ZincZinc +175%
Contains less SodiumSodium -90.9%

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.
Tart
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Rapini
5
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 AVitamin A +117.6%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B2Vitamin B2 +325.6%
Contains more Vitamin B3Vitamin B3 +211.2%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more FolateFolate +20.5%
Contains more Vitamin CVitamin C +431.6%
Contains more Vitamin EVitamin E +205.7%
Contains more Vitamin KVitamin K +55900%
Contains more CholineCholine +117.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +25.9%
Contains more FatsFats +1122.4%
Contains more CarbsCarbs +2594.7%
Contains more OtherOther +25.5%
Contains more WaterWater +668.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +12738.5%
Contains more Poly. FatPolyunsaturated fat +575.4%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Rapini DV% diff.
Vitamin K 0.4µg 224µg 186%
Vitamin B2 0.549mg 0.129mg 32%
Carbs 76.8g 2.85g 25%
Selenium 12.9µg 1µg 22%
Calories 372kcal 22kcal 18%
Vitamin C 3.8mg 20.2mg 18%
Manganese 0.395mg 17%
Vitamin A 285µg 131µg 17%
Vitamin B6 0.38mg 0.171mg 16%
Vitamin B3 3.8mg 1.221mg 16%
Iron 3.42mg 2.14mg 16%
Sodium 361mg 33mg 14%
Vitamin B1 0.285mg 0.162mg 10%
Fats 5.99g 0.49g 8%
Monounsaturated fat 3.338g 0.026g 8%
Vitamin E 0.53mg 1.62mg 7%
Calcium 44mg 108mg 6%
Vitamin B5 0.322mg 6%
Saturated fat 1.393g 0.05g 6%
Fiber 1.5g 2.7g 5%
Polyunsaturated fat 0.878g 0.13g 5%
Magnesium 44mg 22mg 5%
Zinc 0.28mg 0.77mg 4%
Potassium 66mg 196mg 4%
Folate 100µg 83µg 4%
Phosphorus 93mg 73mg 3%
Copper 0.073mg 0.042mg 3%
Choline 8.4mg 18.3mg 2%
Protein 3.99g 3.17g 2%
Net carbs 75.3g 0.15g N/A
Sugar 4.87g 0.38g N/A
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart 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
43%
Tart
71%
Rapini
Minerals Daily Need Coverage Score
37%
Tart
27%
Rapini

Comparison summary

Which food is cheaper?
Tart
Tart is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.49g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 328mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 1.343g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.