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  6. Triticale vs. Rapini

Triticale vs. Rapini — In-Depth Nutrition Comparison

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A recap on the 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 A, vitamin C, 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.
  • The glycemic index of rapini is lower.

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

Infographic

Triticale 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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Rapini
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 18% 104% 31% 27% 79% 32% 0% 0% 55%
Rapini
Rapini
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Triticale Rapini DV% diff.
Vitamin K 224µg 187%
Manganese 3.21mg 0.395mg 122%
Copper 0.457mg 0.042mg 46%
Phosphorus 358mg 73mg 41%
Magnesium 130mg 22mg 26%
Zinc 3.45mg 0.77mg 24%
Carbs 72.13g 2.85g 23%
Vitamin C 0mg 20.2mg 22%
Vitamin B1 0.416mg 0.162mg 21%
Protein 13.05g 3.17g 20%
Vitamin B5 1.323mg 0.322mg 20%
Calories 336kcal 22kcal 16%
Vitamin A 0µg 131µg 15%
Fiber 2.7g 11%
Calcium 37mg 108mg 7%
Iron 2.57mg 2.14mg 5%
Vitamin E 0.9mg 1.62mg 5%
Polyunsaturated fat 0.913g 0.13g 5%
Potassium 332mg 196mg 4%
Vitamin B6 0.138mg 0.171mg 3%
Folate 73µg 83µg 3%
Choline 18.3mg 3%
Fats 2.09g 0.49g 2%
Selenium 1µg 2%
Sodium 5mg 33mg 1%
Vitamin B3 1.43mg 1.221mg 1%
Saturated fat 0.366g 0.05g 1%
Protein per 100 calories 3.9g 14g N/A
Calories per 10 g protein 257kcal 69kcal N/A
Weight per 100 calories 30g 455g N/A
Unsaturated / Saturated Fat ratio 3.1 3.1 N/A
Net carbs 72.13g 0.15g N/A
Sugar 0.38g N/A
Vitamin B2 0.134mg 0.129mg 0%
Monounsaturated fat 0.211g 0.026g 0%
Tryptophan 0.157mg 0.043mg 0%
Threonine 0.405mg 0.106mg 0%
Isoleucine 0.479mg 0.104mg 0%
Leucine 0.911mg 0.17mg 0%
Lysine 0.365mg 0.198mg 0%
Methionine 0.204mg 0.048mg 0%
Phenylalanine 0.638mg 0.128mg 0%
Valine 0.609mg 0.153mg 0%
Histidine 0.311mg 0.066mg 0%
Fructose 0.17g 0%

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
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
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%

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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. 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.