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Welsh onion vs Rapini - In-Depth Nutrition Comparison

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How are Welsh onion and Rapini different?

  • Welsh onion is higher in Vitamin C, however Rapini is richer in Vitamin K, Folate, Iron, Manganese, Vitamin B1, Calcium, Vitamin B6, Vitamin E , and Vitamin B3.
  • Daily need coverage for Vitamin K from Rapini is 26% higher.

Onions, welsh, raw and Broccoli raab, raw are the varieties used in this article.

Infographic

Welsh onion 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 +66.7%
Contains less Sodium -48.5%
Contains more Iron +75.4%
Contains more Calcium +500%
Contains more Zinc +48.1%
Contains more Phosphorus +49%
Equal in Potassium - 196
Equal in Magnesium - 22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Copper +66.7%
Contains less Sodium -48.5%
Contains more Iron +75.4%
Contains more Calcium +500%
Contains more Zinc +48.1%
Contains more Phosphorus +49%
Equal in Potassium - 196
Equal in Magnesium - 22

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 C +33.7%
Contains more Vitamin A +126%
Contains more Vitamin E +217.6%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +137.5%
Contains more Vitamin K +15.8%
Contains more Folate +418.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
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 C +33.7%
Contains more Vitamin A +126%
Contains more Vitamin E +217.6%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +137.5%
Contains more Vitamin K +15.8%
Contains more Folate +418.8%

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.
Welsh onion Rapini
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Rapini Opinion
Calories 34kcal 22kcal Welsh onion
Protein 1.9g 3.17g Rapini
Fats 0.4g 0.49g Rapini
Vitamin C 27mg 20.2mg Welsh onion
Net carbs 4.1g 0.15g Welsh onion
Carbs 6.5g 2.85g Welsh onion
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.22mg 2.14mg Rapini
Calcium 18mg 108mg Rapini
Potassium 212mg 196mg Welsh onion
Magnesium 23mg 22mg Welsh onion
Sugar 2.18g 0.38g Rapini
Fiber 2.4g 2.7g Rapini
Copper 0.07mg 0.042mg Welsh onion
Zinc 0.52mg 0.77mg Rapini
Starch g g
Phosphorus 49mg 73mg Rapini
Sodium 17mg 33mg Welsh onion
Vitamin A 1160IU 2622IU Rapini
Vitamin E 0.51mg 1.62mg Rapini
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.162mg Rapini
Vitamin B2 0.09mg 0.129mg Rapini
Vitamin B3 0.4mg 1.221mg Rapini
Vitamin B5 0.169mg 0.322mg Rapini
Vitamin B6 0.072mg 0.171mg Rapini
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 224µg Rapini
Folate 16µg 83µg Rapini
Trans Fat 0g 0g
Saturated Fat 0.067g 0.05g Rapini
Monounsaturated Fat 0.056g 0.026g Welsh onion
Polyunsaturated fat 0.156g 0.13g Welsh onion
Tryptophan 0.021mg 0.043mg Rapini
Threonine 0.074mg 0.106mg Rapini
Isoleucine 0.081mg 0.104mg Rapini
Leucine 0.113mg 0.17mg Rapini
Lysine 0.095mg 0.198mg Rapini
Methionine 0.021mg 0.048mg Rapini
Phenylalanine 0.061mg 0.128mg Rapini
Valine 0.084mg 0.153mg Rapini
Histidine 0.033mg 0.066mg Rapini
Fructose g 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
61
Welsh onion
86
Rapini
Mineral Summary Score
18
Welsh onion
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
11%
Welsh onion
19%
Rapini
Carbohydrates
7%
Welsh onion
3%
Rapini
Fats
2%
Welsh onion
2%
Rapini

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 16mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 7)
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)
Which food is richer in minerals?
?
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.