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, 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
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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.
| Contains more CalciumCalcium | +26.9% |
| Contains more CopperCopper | +502.4% |
| Contains less SodiumSodium | -12.1% |
| Contains more IronIron | +167.5% |
| Contains more ZincZinc | +450% |
| Contains more PhosphorusPhosphorus | +151.7% |
| Contains more ManganeseManganese | +17.2% |
| Contains more SeleniumSelenium | +11.1% |
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.
| Contains more Vitamin CVitamin C | +35.6% |
| Contains more Vitamin AVitamin A | +190.8% |
| Contains more Vitamin EVitamin E | +16% |
| Contains more Vitamin KVitamin K | +64.1% |
| Contains more FolateFolate | +42.2% |
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more Vitamin B2Vitamin B2 | +79.2% |
| Contains more Vitamin B3Vitamin B3 | +197.1% |
| Contains more Vitamin B5Vitamin B5 | +17.5% |
| Contains more CholineCholine | +6000% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.23 g
Carbs:
4.36 g
Water:
93.2 g
Other:
1.07 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more CarbsCarbs | +53% |
| Contains more OtherOther | +13.8% |
| Contains more ProteinProtein | +178.1% |
| Contains more FatsFats | +113% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.091 g
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 | +73.3% |
| Contains more Poly. FatPolyunsaturated fat | +42.9% |
~equal in
Saturated fat
~0.05g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 367.6µg | 224µg | 120% |
| Vitamin A | 381µg | 131µg | 28% |
| Copper | 0.253mg | 0.042mg | 23% |
| Iron | 0.8mg | 2.14mg | 17% |
| Vitamin B1 | 0.045mg | 0.162mg | 10% |
| Folate | 118µg | 83µg | 9% |
| Vitamin C | 27.4mg | 20.2mg | 8% |
| Phosphorus | 29mg | 73mg | 6% |
| Zinc | 0.14mg | 0.77mg | 6% |
| Vitamin B3 | 0.411mg | 1.221mg | 5% |
| Vitamin B2 | 0.072mg | 0.129mg | 4% |
| Protein | 1.14g | 3.17g | 4% |
| Fiber | 3.5g | 2.7g | 3% |
| Calcium | 137mg | 108mg | 3% |
| Choline | 0.3mg | 18.3mg | 3% |
| Manganese | 0.337mg | 0.395mg | 3% |
| Vitamin E | 1.88mg | 1.62mg | 2% |
| Vitamin B6 | 0.18mg | 0.171mg | 1% |
| Carbs | 4.36g | 2.85g | 1% |
| Vitamin B5 | 0.274mg | 0.322mg | 1% |
| Calories | 20kcal | 22kcal | 0% |
| Fats | 0.23g | 0.49g | 0% |
| Net carbs | 0.86g | 0.15g | N/A |
| Magnesium | 22mg | 22mg | 0% |
| Potassium | 203mg | 196mg | 0% |
| Sugar | 0.53g | 0.38g | N/A |
| Sodium | 29mg | 33mg | 0% |
| Selenium | 0.9µg | 1µg | 0% |
| Saturated fat | 0.053g | 0.05g | 0% |
| Monounsaturated fat | 0.015g | 0.026g | 0% |
| Polyunsaturated fat | 0.091g | 0.13g | 0% |
| Tryptophan | 0.02mg | 0.043mg | 0% |
| Threonine | 0.063mg | 0.106mg | 0% |
| Isoleucine | 0.059mg | 0.104mg | 0% |
| Leucine | 0.105mg | 0.17mg | 0% |
| Lysine | 0.074mg | 0.198mg | 0% |
| Methionine | 0.026mg | 0.048mg | 0% |
| Phenylalanine | 0.07mg | 0.128mg | 0% |
| Valine | 0.078mg | 0.153mg | 0% |
| Histidine | 0.028mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
71%
Minerals Daily Need Coverage Score
26%
27%
Comparison summary
Which food contains less Sodium?
Turnip greens contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Turnip greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.003g)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.