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Tomato vs Rapini - In-Depth Nutrition Comparison

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A recap on differences between Tomato and Rapini

  • Rapini is higher than Tomato in Vitamin K, Iron, Folate, Manganese, Vitamin B1, Vitamin A, Calcium, Vitamin B2, Vitamin C, and Vitamin E .
  • Rapini covers your daily Vitamin K needs 180% more than Tomato.

Food varieties used in this article are Tomatoes, red, ripe, raw, year round average and Broccoli raab, raw.

Infographic

Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
3
:
5
Rapini
Contains more Potassium +20.9%
Contains more Copper +40.5%
Contains less Sodium -84.8%
Contains more Iron +692.6%
Contains more Calcium +980%
Contains more Magnesium +100%
Contains more Zinc +352.9%
Contains more Phosphorus +204.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +20.9%
Contains more Copper +40.5%
Contains less Sodium -84.8%
Contains more Iron +692.6%
Contains more Calcium +980%
Contains more Magnesium +100%
Contains more Zinc +352.9%
Contains more Phosphorus +204.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
0
:
10
Rapini
Contains more Vitamin C +47.4%
Contains more Vitamin A +214.8%
Contains more Vitamin E +200%
Contains more Vitamin B1 +337.8%
Contains more Vitamin B2 +578.9%
Contains more Vitamin B3 +105.6%
Contains more Vitamin B5 +261.8%
Contains more Vitamin B6 +113.8%
Contains more Vitamin K +2735.4%
Contains more Folate +453.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin C +47.4%
Contains more Vitamin A +214.8%
Contains more Vitamin E +200%
Contains more Vitamin B1 +337.8%
Contains more Vitamin B2 +578.9%
Contains more Vitamin B3 +105.6%
Contains more Vitamin B5 +261.8%
Contains more Vitamin B6 +113.8%
Contains more Vitamin K +2735.4%
Contains more Folate +453.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato Rapini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tomato Rapini Opinion
Calories 18kcal 22kcal Rapini
Protein 0.88g 3.17g Rapini
Fats 0.2g 0.49g Rapini
Vitamin C 13.7mg 20.2mg Rapini
Net carbs 2.69g 0.15g Tomato
Carbs 3.89g 2.85g Tomato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.27mg 2.14mg Rapini
Calcium 10mg 108mg Rapini
Potassium 237mg 196mg Tomato
Magnesium 11mg 22mg Rapini
Sugar 2.63g 0.38g Rapini
Fiber 1.2g 2.7g Rapini
Copper 0.059mg 0.042mg Tomato
Zinc 0.17mg 0.77mg Rapini
Starch 0g g Tomato
Phosphorus 24mg 73mg Rapini
Sodium 5mg 33mg Tomato
Vitamin A 833IU 2622IU Rapini
Vitamin E 0.54mg 1.62mg Rapini
Vitamin D 0µg 0µg
Vitamin B1 0.037mg 0.162mg Rapini
Vitamin B2 0.019mg 0.129mg Rapini
Vitamin B3 0.594mg 1.221mg Rapini
Vitamin B5 0.089mg 0.322mg Rapini
Vitamin B6 0.08mg 0.171mg Rapini
Vitamin B12 0µg 0µg
Vitamin K 7.9µg 224µg Rapini
Folate 15µg 83µg Rapini
Trans Fat 0g 0g
Saturated Fat 0.028g 0.05g Tomato
Monounsaturated Fat 0.031g 0.026g Tomato
Polyunsaturated fat 0.083g 0.13g Rapini
Tryptophan 0.006mg 0.043mg Rapini
Threonine 0.027mg 0.106mg Rapini
Isoleucine 0.018mg 0.104mg Rapini
Leucine 0.025mg 0.17mg Rapini
Lysine 0.027mg 0.198mg Rapini
Methionine 0.006mg 0.048mg Rapini
Phenylalanine 0.027mg 0.128mg Rapini
Valine 0.018mg 0.153mg Rapini
Histidine 0.014mg 0.066mg Rapini
Fructose 1.37g 0.17g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Tomato
86
Rapini
Mineral Summary Score
10
Tomato
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Tomato
19%
Rapini
Carbohydrates
4%
Tomato
3%
Rapini
Fats
1%
Tomato
2%
Rapini

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.022g)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.25g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 6)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.