Zucchini vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between zucchini and rapini
- Zucchini has less vitamin K, vitamin A, iron, folate, vitamin E, vitamin B1, manganese, calcium, fiber, and phosphorus than rapini.
- Rapini covers your daily need for vitamin K, 183% more than zucchini.
- The glycemic index of rapini is higher.
These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Broccoli raab, raw.
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 PotassiumPotassium | +33.2% |
| Contains more CopperCopper | +26.2% |
| Contains less SodiumSodium | -75.8% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +575% |
| Contains more IronIron | +478.4% |
| Contains more ZincZinc | +140.6% |
| Contains more PhosphorusPhosphorus | +92.1% |
| Contains more ManganeseManganese | +123.2% |
| Contains more SeleniumSelenium | +400% |
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 CVitamin C | +12.8% |
| Contains more Vitamin AVitamin A | +1210% |
| Contains more Vitamin EVitamin E | +1250% |
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more Vitamin B2Vitamin B2 | +37.2% |
| Contains more Vitamin B3Vitamin B3 | +170.7% |
| Contains more Vitamin B5Vitamin B5 | +57.8% |
| Contains more Vitamin KVitamin K | +5109.3% |
| Contains more FolateFolate | +245.8% |
| Contains more CholineCholine | +92.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.3µg | 224µg | 183% |
| Iron | 0.37mg | 2.14mg | 22% |
| Folate | 24µg | 83µg | 15% |
| Vitamin A | 10µg | 131µg | 13% |
| Vitamin B1 | 0.045mg | 0.162mg | 10% |
| Vitamin E | 0.12mg | 1.62mg | 10% |
| Calcium | 16mg | 108mg | 9% |
| Manganese | 0.177mg | 0.395mg | 9% |
| Fiber | 1g | 2.7g | 7% |
| Vitamin B3 | 0.451mg | 1.221mg | 5% |
| Phosphorus | 38mg | 73mg | 5% |
| Protein | 1.21g | 3.17g | 4% |
| Zinc | 0.32mg | 0.77mg | 4% |
| Vitamin B2 | 0.094mg | 0.129mg | 3% |
| Vitamin C | 17.9mg | 20.2mg | 3% |
| Vitamin B5 | 0.204mg | 0.322mg | 2% |
| Potassium | 261mg | 196mg | 2% |
| Choline | 9.5mg | 18.3mg | 2% |
| Fructose | 1.38g | 0.17g | 2% |
| Sodium | 8mg | 33mg | 1% |
| Vitamin B6 | 0.163mg | 0.171mg | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Magnesium | 18mg | 22mg | 1% |
| Copper | 0.053mg | 0.042mg | 1% |
| Calories | 17kcal | 22kcal | 0% |
| Fats | 0.32g | 0.49g | 0% |
| Net carbs | 2.11g | 0.15g | N/A |
| Carbs | 3.11g | 2.85g | 0% |
| Sugar | 2.5g | 0.38g | N/A |
| Saturated fat | 0.084g | 0.05g | 0% |
| Monounsaturated fat | 0.011g | 0.026g | 0% |
| Polyunsaturated fat | 0.091g | 0.13g | 0% |
| Tryptophan | 0.01mg | 0.043mg | 0% |
| Threonine | 0.029mg | 0.106mg | 0% |
| Isoleucine | 0.044mg | 0.104mg | 0% |
| Leucine | 0.071mg | 0.17mg | 0% |
| Lysine | 0.067mg | 0.198mg | 0% |
| Methionine | 0.018mg | 0.048mg | 0% |
| Phenylalanine | 0.043mg | 0.128mg | 0% |
| Valine | 0.054mg | 0.153mg | 0% |
| Histidine | 0.026mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +162% |
| Contains more FatsFats | +53.1% |
| Contains more OtherOther | +64.9% |
~equal in
Carbs
~2.85g
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.5% |
| Contains more Mono. FatMonounsaturated fat | +136.4% |
| Contains more Poly. FatPolyunsaturated fat | +42.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +970% |
| Contains more FructoseFructose | +711.8% |
| Contains more SucroseSucrose | +120% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
