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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 A, vitamin K, folate, iron, manganese, vitamin B1, calcium, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin A for rapini is 29% 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -48.5%
Contains more CalciumCalcium +500%
Contains more IronIron +75.4%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +49%
Contains more ManganeseManganese +188.3%
Contains more SeleniumSelenium +66.7%
~equal in Magnesium ~22mg
~equal in Potassium ~196mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Rapini
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +33.7%
Contains more Vitamin EVitamin E +217.6%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +205.3%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B6Vitamin B6 +137.5%
Contains more Vitamin KVitamin K +15.8%
Contains more FolateFolate +418.8%
Contains more CholineCholine +245.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Rapini DV% diff.
Vitamin K 193.4µg 224µg 26%
Folate 16µg 83µg 17%
Vitamin A 131µg 15%
Iron 1.22mg 2.14mg 12%
Manganese 0.137mg 0.395mg 11%
Calcium 18mg 108mg 9%
Vitamin B1 0.05mg 0.162mg 9%
Vitamin B6 0.072mg 0.171mg 8%
Vitamin C 27mg 20.2mg 8%
Vitamin E 0.51mg 1.62mg 7%
Vitamin B3 0.4mg 1.221mg 5%
Vitamin B5 0.169mg 0.322mg 3%
Vitamin B2 0.09mg 0.129mg 3%
Copper 0.07mg 0.042mg 3%
Phosphorus 49mg 73mg 3%
Protein 1.9g 3.17g 3%
Zinc 0.52mg 0.77mg 2%
Choline 5.3mg 18.3mg 2%
Calories 34kcal 22kcal 1%
Selenium 0.6µg 1µg 1%
Sodium 17mg 33mg 1%
Fiber 2.4g 2.7g 1%
Carbs 6.5g 2.85g 1%
Fats 0.4g 0.49g 0%
Net carbs 4.1g 0.15g N/A
Magnesium 23mg 22mg 0%
Potassium 212mg 196mg 0%
Sugar 2.18g 0.38g N/A
Saturated fat 0.067g 0.05g 0%
Monounsaturated fat 0.056g 0.026g 0%
Polyunsaturated fat 0.156g 0.13g 0%
Tryptophan 0.021mg 0.043mg 0%
Threonine 0.074mg 0.106mg 0%
Isoleucine 0.081mg 0.104mg 0%
Leucine 0.113mg 0.17mg 0%
Lysine 0.095mg 0.198mg 0%
Methionine 0.021mg 0.048mg 0%
Phenylalanine 0.061mg 0.128mg 0%
Valine 0.084mg 0.153mg 0%
Histidine 0.033mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Rapini
4
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 CarbsCarbs +128.1%
Contains more ProteinProtein +66.8%
Contains more FatsFats +22.5%
Contains more OtherOther +34.3%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +115.4%
Contains more Poly. FatPolyunsaturated fat +20%
Contains less Sat. FatSaturated fat -25.4%

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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.