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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 RAE, 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 RAE than Vegetable. Vegetable has 214µg of Vitamin A RAE, 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
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" 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 Calcium +332%
Contains more Iron +161%
Contains more Phosphorus +43.1%
Contains more Potassium +16%
Contains more Zinc +57.1%
Equal in Magnesium - 22
Equal in Sodium - 33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Copper +97.6%
Contains more Calcium +332%
Contains more Iron +161%
Contains more Phosphorus +43.1%
Contains more Potassium +16%
Contains more Zinc +57.1%
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 E +326.3%
Contains more Vitamin C +531.3%
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 Folate +336.8%
Contains more Vitamin K +853.2%
Equal in Vitamin B2 - 0.129
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +63.1%
Contains more Vitamin E +326.3%
Contains more Vitamin C +531.3%
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 Folate +336.8%
Contains more Vitamin K +853.2%
Equal in Vitamin B2 - 0.129

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

All nutrients comparison - raw data values

Nutrient Vegetable Rapini Opinion
Net carbs 8.69g 0.15g Vegetable
Protein 2.86g 3.17g Rapini
Fats 0.15g 0.49g Rapini
Carbs 13.09g 2.85g Vegetable
Calories 65kcal 22kcal Vegetable
Starch g g
Fructose g 0.17g Rapini
Sugar 3.12g 0.38g Rapini
Fiber 4.4g 2.7g Vegetable
Calcium 25mg 108mg Rapini
Iron 0.82mg 2.14mg Rapini
Magnesium 22mg 22mg
Phosphorus 51mg 73mg Rapini
Potassium 169mg 196mg Rapini
Sodium 35mg 33mg Rapini
Zinc 0.49mg 0.77mg Rapini
Copper 0.083mg 0.042mg Vegetable
Vitamin A 4277IU 2622IU Vegetable
Vitamin E 0.38mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.2mg 20.2mg Rapini
Vitamin B1 0.071mg 0.162mg Rapini
Vitamin B2 0.12mg 0.129mg Rapini
Vitamin B3 0.851mg 1.221mg Rapini
Vitamin B5 0.151mg 0.322mg Rapini
Vitamin B6 0.074mg 0.171mg Rapini
Folate 19µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 23.5µg 224µg Rapini
Tryptophan 0.029mg 0.043mg Rapini
Threonine 0.115mg 0.106mg Vegetable
Isoleucine 0.139mg 0.104mg Vegetable
Leucine 0.19mg 0.17mg Vegetable
Lysine 0.17mg 0.198mg Rapini
Methionine 0.034mg 0.048mg Rapini
Phenylalanine 0.12mg 0.128mg Rapini
Valine 0.149mg 0.153mg Rapini
Histidine 0.073mg 0.066mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.031g 0.05g Vegetable
Monounsaturated Fat 0.01g 0.026g Rapini
Polyunsaturated fat 0.072g 0.13g Rapini

Which food is preferable for your diet?

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

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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

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 - 34)
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)

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.