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  6. Turnip greens vs. Rapini

Turnip greens vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between Turnip greens and Rapini

  • Turnip greens is higher in Vitamin K, Vitamin A RAE, Copper, Folate, and Vitamin C, yet Rapini is higher in Iron, Vitamin B1, Phosphorus, Zinc, and Vitamin B3.
  • Turnip greens covers your daily Vitamin K needs 120% more than Rapini.
  • Turnip greens contains 6 times more Copper than Rapini. While Turnip greens contains 0.253mg of Copper, Rapini contains only 0.042mg.

Food varieties used in this article are Turnip greens, cooked, boiled, drained, without salt and Broccoli raab, raw.

Infographic

Turnip greens 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.
Turnip greens
Turnip greens
4
:
5
Rapini
Rapini
Contains more Calcium +26.9%
Contains less Sodium -12.1%
Contains more Copper +502.4%
Contains more Iron +167.5%
Contains more Phosphorus +151.7%
Contains more Zinc +450%
Contains more Manganese +17.2%
Contains more Selenium +11.1%
Equal in Magnesium - 22
Equal in Potassium - 196
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +26.9%
Contains less Sodium -12.1%
Contains more Copper +502.4%
Contains more Iron +167.5%
Contains more Phosphorus +151.7%
Contains more Zinc +450%
Contains more Manganese +17.2%
Contains more Selenium +11.1%
Equal in Magnesium - 22
Equal in Potassium - 196

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.
Turnip greens
Turnip greens
6
:
4
Rapini
Rapini
Contains more Vitamin A +190.8%
Contains more Vitamin E +16%
Contains more Vitamin C +35.6%
Contains more Folate +42.2%
Contains more Vitamin K +64.1%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B5 +17.5%
Equal in Vitamin B6 - 0.171
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +190.8%
Contains more Vitamin E +16%
Contains more Vitamin C +35.6%
Contains more Folate +42.2%
Contains more Vitamin K +64.1%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B5 +17.5%
Equal in Vitamin B6 - 0.171

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
3
:
2
Rapini
Rapini
Contains more Carbs +53%
Contains more Other +13.8%
Contains more Protein +178.1%
Contains more Fats +113%
Equal in Water - 92.55
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Rapini
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 Carbs +53%
Contains more Other +13.8%
Contains more Protein +178.1%
Contains more Fats +113%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
0
:
3
Rapini
Rapini
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +42.9%
Equal in Saturated Fat - 0.05
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +42.9%
Equal in Saturated Fat - 0.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip greens Rapini Opinion
Net carbs 0.86g 0.15g Turnip greens
Protein 1.14g 3.17g Rapini
Fats 0.23g 0.49g Rapini
Carbs 4.36g 2.85g Turnip greens
Calories 20kcal 22kcal Rapini
Fructose 0.17g Rapini
Sugar 0.53g 0.38g Rapini
Fiber 3.5g 2.7g Turnip greens
Calcium 137mg 108mg Turnip greens
Iron 0.8mg 2.14mg Rapini
Magnesium 22mg 22mg
Phosphorus 29mg 73mg Rapini
Potassium 203mg 196mg Turnip greens
Sodium 29mg 33mg Turnip greens
Zinc 0.14mg 0.77mg Rapini
Copper 0.253mg 0.042mg Turnip greens
Manganese 0.337mg 0.395mg Rapini
Selenium 0.9µg 1µg Rapini
Vitamin A 7625IU 2622IU Turnip greens
Vitamin A RAE 381µg 131µg Turnip greens
Vitamin E 1.88mg 1.62mg Turnip greens
Vitamin C 27.4mg 20.2mg Turnip greens
Vitamin B1 0.045mg 0.162mg Rapini
Vitamin B2 0.072mg 0.129mg Rapini
Vitamin B3 0.411mg 1.221mg Rapini
Vitamin B5 0.274mg 0.322mg Rapini
Vitamin B6 0.18mg 0.171mg Turnip greens
Folate 118µg 83µg Turnip greens
Vitamin K 367.6µg 224µg Turnip greens
Tryptophan 0.02mg 0.043mg Rapini
Threonine 0.063mg 0.106mg Rapini
Isoleucine 0.059mg 0.104mg Rapini
Leucine 0.105mg 0.17mg Rapini
Lysine 0.074mg 0.198mg Rapini
Methionine 0.026mg 0.048mg Rapini
Phenylalanine 0.07mg 0.128mg Rapini
Valine 0.078mg 0.153mg Rapini
Histidine 0.028mg 0.066mg Rapini
Saturated Fat 0.053g 0.05g Rapini
Monounsaturated Fat 0.015g 0.026g Rapini
Polyunsaturated fat 0.091g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
141%
Turnip greens
86%
Rapini
Minerals Daily Need Coverage Score
26%
Turnip greens
27%
Rapini

Comparison summary

Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.