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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" charts 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%
Contains more Selenium +233.3%
Equal in Magnesium - 22
Equal in Sodium - 33
Equal in Manganese - 0.395
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
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%
Contains more Selenium +233.3%
Equal in Magnesium - 22
Equal in Sodium - 33
Equal in Manganese - 0.395

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.
:
9
Rapini
Contains more Vitamin A +63.1%
Contains more Choline +31.7%
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 Choline Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 14% 59%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Contains more Vitamin A +63.1%
Contains more Choline +31.7%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +359.3%
Contains more Protein +10.8%
Contains more Fats +226.7%
Contains more Water +11.2%
Contains more Other +40.3%
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
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 +359.3%
Contains more Protein +10.8%
Contains more Fats +226.7%
Contains more Water +11.2%
Contains more Other +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +80.6%
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -38%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +80.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.379mg 0.395mg Rapini
Selenium 0.3µg 1µg Rapini
Vitamin A 4277IU 2622IU Vegetable
Vitamin A RAE 214µg 131µg Vegetable
Vitamin E 0.38mg 1.62mg Rapini
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
Choline 24.1mg 18.3mg Vegetable
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
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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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
35%
Vegetable
80%
Rapini
Minerals Daily Need Coverage Score
19%
Vegetable
27%
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

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. 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.