Flour vs. Rapini — In-Depth Nutrition Comparison
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What are the differences between flour and rapini?
- Flour is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, folate, and manganese, yet rapini is higher in vitamin K, vitamin A, and vitamin C.
- Rapini's daily need coverage for vitamin K is 186% more.
- Flour has 34 times more selenium than rapini. While flour has 33.9µg of selenium, rapini has only 1µg.
- The glycemic index of rapini is lower.
We used Wheat flour, white, all-purpose, enriched, bleached and Broccoli raab, raw types in this article.
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.
| Contains more IronIron | +116.8% |
| Contains more CopperCopper | +242.9% |
| Contains more PhosphorusPhosphorus | +47.9% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +72.7% |
| Contains more SeleniumSelenium | +3290% |
| Contains more CalciumCalcium | +620% |
| Contains more PotassiumPotassium | +83.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +384.6% |
| Contains more Vitamin B2Vitamin B2 | +282.9% |
| Contains more Vitamin B3Vitamin B3 | +383.5% |
| Contains more Vitamin B5Vitamin B5 | +36% |
| Contains more FolateFolate | +120.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2600% |
| Contains more Vitamin B6Vitamin B6 | +288.6% |
| Contains more Vitamin KVitamin K | +74566.7% |
| Contains more CholineCholine | +76% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.3µg | 224µg | 186% |
| Selenium | 33.9µg | 1µg | 60% |
| Vitamin B1 | 0.785mg | 0.162mg | 52% |
| Iron | 4.64mg | 2.14mg | 31% |
| Vitamin B3 | 5.904mg | 1.221mg | 29% |
| Vitamin B2 | 0.494mg | 0.129mg | 28% |
| Folate | 183µg | 83µg | 25% |
| Carbs | 76.31g | 2.85g | 24% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Calories | 364kcal | 22kcal | 17% |
| Vitamin A | 0µg | 131µg | 15% |
| Protein | 10.33g | 3.17g | 14% |
| Manganese | 0.682mg | 0.395mg | 12% |
| Copper | 0.144mg | 0.042mg | 11% |
| Vitamin B6 | 0.044mg | 0.171mg | 10% |
| Vitamin E | 0.06mg | 1.62mg | 10% |
| Calcium | 15mg | 108mg | 9% |
| Phosphorus | 108mg | 73mg | 5% |
| Potassium | 107mg | 196mg | 3% |
| Polyunsaturated fat | 0.413g | 0.13g | 2% |
| Vitamin B5 | 0.438mg | 0.322mg | 2% |
| Fats | 0.98g | 0.49g | 1% |
| Sodium | 2mg | 33mg | 1% |
| Choline | 10.4mg | 18.3mg | 1% |
| Zinc | 0.7mg | 0.77mg | 1% |
| Net carbs | 73.61g | 0.15g | N/A |
| Magnesium | 22mg | 22mg | 0% |
| Sugar | 0.27g | 0.38g | N/A |
| Fiber | 2.7g | 2.7g | 0% |
| Saturated fat | 0.155g | 0.05g | 0% |
| Monounsaturated fat | 0.087g | 0.026g | 0% |
| Tryptophan | 0.127mg | 0.043mg | 0% |
| Threonine | 0.281mg | 0.106mg | 0% |
| Isoleucine | 0.357mg | 0.104mg | 0% |
| Leucine | 0.71mg | 0.17mg | 0% |
| Lysine | 0.228mg | 0.198mg | 0% |
| Methionine | 0.183mg | 0.048mg | 0% |
| Phenylalanine | 0.52mg | 0.128mg | 0% |
| Valine | 0.415mg | 0.153mg | 0% |
| Histidine | 0.23mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +225.9% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +2577.5% |
| Contains more WaterWater | +676.4% |
| Contains more OtherOther | +104.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +234.6% |
| Contains more Poly. FatPolyunsaturated fat | +217.7% |
| Contains less Sat. FatSaturated fat | -67.7% |
