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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
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 less Sodium -48.5%
Contains more Copper +66.7%
Contains more Calcium +500%
Contains more Iron +75.4%
Contains more Phosphorus +49%
Contains more Zinc +48.1%
Contains more Manganese +188.3%
Contains more Selenium +66.7%
Equal in Magnesium - 22
Equal in Potassium - 196
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains less Sodium -48.5%
Contains more Copper +66.7%
Contains more Calcium +500%
Contains more Iron +75.4%
Contains more Phosphorus +49%
Contains more Zinc +48.1%
Contains more Manganese +188.3%
Contains more Selenium +66.7%
Equal in Magnesium - 22
Equal in Potassium - 196

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.
:
10
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 Folate +418.8%
Contains more Choline +245.3%
Contains more Vitamin K +15.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 3% 484%
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 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 Folate +418.8%
Contains more Choline +245.3%
Contains more Vitamin K +15.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +128.1%
Contains more Protein +66.8%
Contains more Fats +22.5%
Contains more Other +34.3%
Equal in Water - 92.55
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +128.1%
Contains more Protein +66.8%
Contains more Fats +22.5%
Contains more Other +34.3%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +20%
Contains less Saturated Fat -25.4%
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +115.4%
Contains more Polyunsaturated fat +20%
Contains less Saturated Fat -25.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Rapini Opinion
Net carbs 4.1g 0.15g Welsh onion
Protein 1.9g 3.17g Rapini
Fats 0.4g 0.49g Rapini
Carbs 6.5g 2.85g Welsh onion
Calories 34kcal 22kcal Welsh onion
Fructose 0.17g Rapini
Sugar 2.18g 0.38g Rapini
Fiber 2.4g 2.7g Rapini
Calcium 18mg 108mg Rapini
Iron 1.22mg 2.14mg Rapini
Magnesium 23mg 22mg Welsh onion
Phosphorus 49mg 73mg Rapini
Potassium 212mg 196mg Welsh onion
Sodium 17mg 33mg Welsh onion
Zinc 0.52mg 0.77mg Rapini
Copper 0.07mg 0.042mg Welsh onion
Manganese 0.137mg 0.395mg Rapini
Selenium 0.6µg 1µg Rapini
Vitamin A 1160IU 2622IU Rapini
Vitamin A RAE 131µg Rapini
Vitamin E 0.51mg 1.62mg Rapini
Vitamin C 27mg 20.2mg Welsh onion
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
Folate 16µg 83µg Rapini
Choline 5.3mg 18.3mg Rapini
Vitamin K 193.4µg 224µg Rapini
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
Saturated Fat 0.067g 0.05g Rapini
Monounsaturated Fat 0.056g 0.026g Welsh onion
Polyunsaturated fat 0.156g 0.13g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
57%
Welsh onion
80%
Rapini
Minerals Daily Need Coverage Score
17%
Welsh onion
27%
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 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. 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.