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  6. Winter squash vs. Rapini

Winter squash vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between Winter squash and Rapini

  • Winter squash has more Vitamin A RAE, however, Rapini is richer in Vitamin K, Iron, Folate, Vitamin B1, Vitamin C, Vitamin E , Manganese, Calcium, and Phosphorus.
  • Rapini covers your daily Vitamin K needs 183% more than Winter squash.
  • Rapini has 2 times less Vitamin A RAE than Winter squash. Winter squash has 261µg of Vitamin A RAE, while Rapini has 131µg.

Specific food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Broccoli raab, raw.

Infographic

Winter squash 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.
Winter squash
Winter squash
3
:
7
Rapini
Rapini
Contains more Potassium +23%
Contains less Sodium -97%
Contains more Copper +95.2%
Contains more Calcium +390.9%
Contains more Iron +386.4%
Contains more Magnesium +69.2%
Contains more Phosphorus +284.2%
Contains more Zinc +250%
Contains more Manganese +111.2%
Contains more Selenium +150%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Potassium +23%
Contains less Sodium -97%
Contains more Copper +95.2%
Contains more Calcium +390.9%
Contains more Iron +386.4%
Contains more Magnesium +69.2%
Contains more Phosphorus +284.2%
Contains more Zinc +250%
Contains more Manganese +111.2%
Contains more Selenium +150%

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.
Winter squash
Winter squash
1
:
9
Rapini
Rapini
Contains more Vitamin A +99.2%
Contains more Vitamin E +1250%
Contains more Vitamin C +110.4%
Contains more Vitamin B1 +912.5%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B3 +146.7%
Contains more Vitamin B5 +37.6%
Contains more Folate +315%
Contains more Vitamin K +4990.9%
Equal in Vitamin B6 - 0.171
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +99.2%
Contains more Vitamin E +1250%
Contains more Vitamin C +110.4%
Contains more Vitamin B1 +912.5%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B3 +146.7%
Contains more Vitamin B5 +37.6%
Contains more Folate +315%
Contains more Vitamin K +4990.9%
Equal in Vitamin B6 - 0.171

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
4
Rapini
Rapini
Contains more Carbs +210.5%
Contains more Protein +256.2%
Contains more Fats +40%
Contains more Other +34.3%
Equal in Water - 92.55
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Rapini
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 +210.5%
Contains more Protein +256.2%
Contains more Fats +40%
Contains more Other +34.3%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
1
Rapini
Rapini
Contains more Polyunsaturated fat +13.1%
Contains less Saturated Fat -30.6%
Equal in Monounsaturated Fat - 0.026
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Polyunsaturated fat +13.1%
Contains less Saturated Fat -30.6%
Equal in Monounsaturated Fat - 0.026

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Rapini
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter squash Rapini Opinion
Net carbs 6.05g 0.15g Winter squash
Protein 0.89g 3.17g Rapini
Fats 0.35g 0.49g Rapini
Carbs 8.85g 2.85g Winter squash
Calories 37kcal 22kcal Winter squash
Fructose 0.17g Rapini
Sugar 3.3g 0.38g Rapini
Fiber 2.8g 2.7g Winter squash
Calcium 22mg 108mg Rapini
Iron 0.44mg 2.14mg Rapini
Magnesium 13mg 22mg Rapini
Phosphorus 19mg 73mg Rapini
Potassium 241mg 196mg Winter squash
Sodium 1mg 33mg Winter squash
Zinc 0.22mg 0.77mg Rapini
Copper 0.082mg 0.042mg Winter squash
Manganese 0.187mg 0.395mg Rapini
Selenium 0.4µg 1µg Rapini
Vitamin A 5223IU 2622IU Winter squash
Vitamin A RAE 261µg 131µg Winter squash
Vitamin E 0.12mg 1.62mg Rapini
Vitamin C 9.6mg 20.2mg Rapini
Vitamin B1 0.016mg 0.162mg Rapini
Vitamin B2 0.067mg 0.129mg Rapini
Vitamin B3 0.495mg 1.221mg Rapini
Vitamin B5 0.234mg 0.322mg Rapini
Vitamin B6 0.161mg 0.171mg Rapini
Folate 20µg 83µg Rapini
Vitamin K 4.4µg 224µg Rapini
Tryptophan 0.013mg 0.043mg Rapini
Threonine 0.027mg 0.106mg Rapini
Isoleucine 0.035mg 0.104mg Rapini
Leucine 0.05mg 0.17mg Rapini
Lysine 0.033mg 0.198mg Rapini
Methionine 0.011mg 0.048mg Rapini
Phenylalanine 0.035mg 0.128mg Rapini
Valine 0.038mg 0.153mg Rapini
Histidine 0.017mg 0.066mg Rapini
Saturated Fat 0.072g 0.05g Rapini
Monounsaturated Fat 0.026g 0.026g
Polyunsaturated fat 0.147g 0.13g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
86%
Rapini
Minerals Daily Need Coverage Score
12%
Winter squash
27%
Rapini

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.92g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.022g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.