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Triticale vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between Triticale and Rapini

  • Triticale is higher in Manganese, Copper, Phosphorus, Magnesium, Zinc, Vitamin B1, and Vitamin B5, yet Rapini is higher in Vitamin C, Vitamin A RAE, and Calcium.
  • Triticale covers your daily Manganese needs 122% more than Rapini.
  • Triticale contains 11 times more Copper than Rapini. While Triticale contains 0.457mg of Copper, Rapini contains only 0.042mg.

Food varieties used in this article are Triticale and Broccoli raab, raw.

Infographic

Triticale vs Rapini infographic
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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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Rapini
2
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 +490.9%
Contains more PotassiumPotassium +69.4%
Contains more IronIron +20.1%
Contains more CopperCopper +988.1%
Contains more ZincZinc +348.1%
Contains more PhosphorusPhosphorus +390.4%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +712.7%
Contains more CalciumCalcium +191.9%

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.
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 0% 0% 18% 0% 104% 31% 27% 79% 32% 0% 0% 55% 0%
Rapini
7
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% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +156.8%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B5Vitamin B5 +310.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +80%
Contains more Vitamin B6Vitamin B6 +23.9%
Contains more FolateFolate +13.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.129mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 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 +311.7%
Contains more FatsFats +326.5%
Contains more CarbsCarbs +2430.9%
Contains more OtherOther +136.2%
Contains more WaterWater +780.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 14% 61%
Saturated Fat: Sat. Fat 0.366 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 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 +711.5%
Contains more Poly. FatPolyunsaturated fat +602.3%
Contains less Sat. FatSaturated Fat -86.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Triticale Rapini Opinion
Calories 336kcal 22kcal Triticale
Protein 13.05g 3.17g Triticale
Fats 2.09g 0.49g Triticale
Vitamin C 0mg 20.2mg Rapini
Net carbs 72.13g 0.15g Triticale
Carbs 72.13g 2.85g Triticale
Magnesium 130mg 22mg Triticale
Calcium 37mg 108mg Rapini
Potassium 332mg 196mg Triticale
Iron 2.57mg 2.14mg Triticale
Sugar 0.38g Triticale
Fiber 2.7g Rapini
Copper 0.457mg 0.042mg Triticale
Zinc 3.45mg 0.77mg Triticale
Phosphorus 358mg 73mg Triticale
Sodium 5mg 33mg Triticale
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.9mg 1.62mg Rapini
Manganese 3.21mg 0.395mg Triticale
Selenium 1µg Rapini
Vitamin B1 0.416mg 0.162mg Triticale
Vitamin B2 0.134mg 0.129mg Triticale
Vitamin B3 1.43mg 1.221mg Triticale
Vitamin B5 1.323mg 0.322mg Triticale
Vitamin B6 0.138mg 0.171mg Rapini
Vitamin K 224µg Rapini
Folate 73µg 83µg Rapini
Choline 18.3mg Rapini
Saturated Fat 0.366g 0.05g Rapini
Monounsaturated Fat 0.211g 0.026g Triticale
Polyunsaturated fat 0.913g 0.13g Triticale
Tryptophan 0.157mg 0.043mg Triticale
Threonine 0.405mg 0.106mg Triticale
Isoleucine 0.479mg 0.104mg Triticale
Leucine 0.911mg 0.17mg Triticale
Lysine 0.365mg 0.198mg Triticale
Methionine 0.204mg 0.048mg Triticale
Phenylalanine 0.638mg 0.128mg Triticale
Valine 0.609mg 0.153mg Triticale
Histidine 0.311mg 0.066mg Triticale
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Triticale 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
27%
Triticale
80%
Rapini
Minerals Daily Need Coverage Score
105%
Triticale
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Triticale
Triticale is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Triticale
Triticale contains less Sodium (difference - 28mg)
Which food is cheaper?
Triticale
Triticale is cheaper (difference - $0.4)
Which food is richer in minerals?
Triticale
Triticale is relatively richer in minerals
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.316g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.