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Tomato vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between tomatoes and rapini

  • Rapini is higher than tomatoes in vitamin K, vitamin A, iron, folate, manganese, vitamin B1, calcium, vitamin B2, vitamin C, and vitamin E.
  • Rapini covers your daily vitamin K needs 180% more than tomatoes.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tomato
Tomato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Rapini
Rapini
7
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 PotassiumPotassium +20.9%
Contains more CopperCopper +40.5%
Contains less SodiumSodium -84.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +980%
Contains more IronIron +692.6%
Contains more ZincZinc +352.9%
Contains more PhosphorusPhosphorus +204.2%
Contains more ManganeseManganese +246.5%
Contains more SeleniumSelenium +∞%

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.
Tomato
Tomato
0
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Rapini
Rapini
11
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 +47.4%
Contains more Vitamin AVitamin A +211.9%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +337.8%
Contains more Vitamin B2Vitamin B2 +578.9%
Contains more Vitamin B3Vitamin B3 +105.6%
Contains more Vitamin B5Vitamin B5 +261.8%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more Vitamin KVitamin K +2735.4%
Contains more FolateFolate +453.3%
Contains more CholineCholine +173.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Rapini DV% diff.
Vitamin K 7.9µg 224µg 180%
Iron 0.27mg 2.14mg 23%
Folate 15µg 83µg 17%
Manganese 0.114mg 0.395mg 12%
Vitamin A 42µg 131µg 10%
Calcium 10mg 108mg 10%
Vitamin B1 0.037mg 0.162mg 10%
Vitamin B2 0.019mg 0.129mg 8%
Vitamin C 13.7mg 20.2mg 7%
Vitamin B6 0.08mg 0.171mg 7%
Phosphorus 24mg 73mg 7%
Vitamin E 0.54mg 1.62mg 7%
Fiber 1.2g 2.7g 6%
Protein 0.88g 3.17g 5%
Vitamin B5 0.089mg 0.322mg 5%
Zinc 0.17mg 0.77mg 5%
Vitamin B3 0.594mg 1.221mg 4%
Magnesium 11mg 22mg 3%
Choline 6.7mg 18.3mg 2%
Fructose 1.37g 0.17g 2%
Selenium 0µg 1µg 2%
Copper 0.059mg 0.042mg 2%
Potassium 237mg 196mg 1%
Sodium 5mg 33mg 1%
Calories 18kcal 22kcal 0%
Fats 0.2g 0.49g 0%
Carbs 3.89g 2.85g 0%
Net carbs 2.69g 0.15g N/A
Sugar 2.63g 0.38g N/A
Saturated fat 0.028g 0.05g 0%
Monounsaturated fat 0.031g 0.026g 0%
Polyunsaturated fat 0.083g 0.13g 0%
Tryptophan 0.006mg 0.043mg 0%
Threonine 0.027mg 0.106mg 0%
Isoleucine 0.018mg 0.104mg 0%
Leucine 0.025mg 0.17mg 0%
Lysine 0.027mg 0.198mg 0%
Methionine 0.006mg 0.048mg 0%
Phenylalanine 0.027mg 0.128mg 0%
Valine 0.018mg 0.153mg 0%
Histidine 0.014mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Rapini
Rapini
3
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 CarbsCarbs +36.5%
Contains more ProteinProtein +260.2%
Contains more FatsFats +145%
Contains more OtherOther +84.3%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 less Sat. FatSaturated fat -44%
Contains more Mono. FatMonounsaturated fat +19.2%
Contains more Poly. FatPolyunsaturated fat +56.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
Tomato
2
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
Rapini
1
29% 26% 45%
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 GlucoseGlucose +1150%
Contains more FructoseFructose +705.9%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.