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Vegetable vs Rapini - In-Depth Nutrition Comparison

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Significant differences between Vegetable and Rapini

  • Vegetable has more Vitamin A, and Fiber, however Rapini is richer in Vitamin K, Vitamin C, Iron, Folate, Calcium, Vitamin E , Vitamin B1, and Vitamin B6.
  • Rapini covers your daily Vitamin K needs 167% more than Vegetable.
  • Rapini has 2 times less Vitamin A than Vegetable. Vegetable has 214µg of Vitamin A, while Rapini has 131µg.

Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Broccoli raab, raw.

Infographic

Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +97.6%
Contains more Iron +161%
Contains more Calcium +332%
Contains more Potassium +16%
Contains more Zinc +57.1%
Contains more Phosphorus +43.1%
Equal in Magnesium - 22
Equal in Sodium - 33
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Copper +97.6%
Contains more Iron +161%
Contains more Calcium +332%
Contains more Potassium +16%
Contains more Zinc +57.1%
Contains more Phosphorus +43.1%
Equal in Magnesium - 22
Equal in Sodium - 33

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Rapini
Contains more Vitamin A +63.1%
Contains more Vitamin C +531.3%
Contains more Vitamin E +326.3%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B5 +113.2%
Contains more Vitamin B6 +131.1%
Contains more Vitamin K +853.2%
Contains more Folate +336.8%
Equal in Vitamin B2 - 0.129
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin A +63.1%
Contains more Vitamin C +531.3%
Contains more Vitamin E +326.3%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B5 +113.2%
Contains more Vitamin B6 +131.1%
Contains more Vitamin K +853.2%
Contains more Folate +336.8%
Equal in Vitamin B2 - 0.129

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Vegetable
86
Rapini
Mineral Summary Score
17
Vegetable
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Vegetable
19%
Rapini
Carbohydrates
13%
Vegetable
3%
Rapini
Fats
1%
Vegetable
2%
Rapini

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable Rapini
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.019g)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 13)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.1)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Vegetable Rapini Opinion
Calories 65 22 Vegetable
Protein 2.86 3.17 Rapini
Fats 0.15 0.49 Rapini
Vitamin C 3.2 20.2 Rapini
Net carbs 8.6899995803833 0.15000000596046448 Vegetable
Carbs 13.09 2.85 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 2.14 Rapini
Calcium 25 108 Rapini
Potassium 169 196 Rapini
Magnesium 22 22
Sugar 3.12 0.38 Rapini
Fiber 4.4 2.7 Vegetable
Copper 0.083 0.042 Vegetable
Zinc 0.49 0.77 Rapini
Starch
Phosphorus 51 73 Rapini
Sodium 35 33 Rapini
Vitamin A 4277 2622 Vegetable
Vitamin E 0.38 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.071 0.162 Rapini
Vitamin B2 0.12 0.129 Rapini
Vitamin B3 0.851 1.221 Rapini
Vitamin B5 0.151 0.322 Rapini
Vitamin B6 0.074 0.171 Rapini
Vitamin B12 0 0
Vitamin K 23.5 224 Rapini
Folate 19 83 Rapini
Trans Fat 0 0
Saturated Fat 0.031 0.05 Vegetable
Monounsaturated Fat 0.01 0.026 Rapini
Polyunsaturated fat 0.072 0.13 Rapini
Tryptophan 0.029 0.043 Rapini
Threonine 0.115 0.106 Vegetable
Isoleucine 0.139 0.104 Vegetable
Leucine 0.19 0.17 Vegetable
Lysine 0.17 0.198 Rapini
Methionine 0.034 0.048 Rapini
Phenylalanine 0.12 0.128 Rapini
Valine 0.149 0.153 Rapini
Histidine 0.073 0.066 Vegetable
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.