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  6. Rapini vs. Arugula

Rapini vs. Arugula — In-Depth Nutrition Comparison

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A recap on the differences between rapini and arugula

  • Rapini is higher in vitamin K, vitamin B1, iron, vitamin E, vitamin B6, vitamin C, and vitamin B3, yet arugula is higher in magnesium, calcium, and potassium.
  • Rapini covers your daily vitamin K needs 96% more than arugula.
  • Rapini contains 4 times more vitamin B3 than arugula. While rapini contains 1.221mg of vitamin B3, arugula contains only 0.305mg.

Food varieties used in this article are Broccoli raab, raw and Arugula, raw.

Infographic

Rapini vs Arugula 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.
Rapini
Rapini
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more IronIron +46.6%
Contains more ZincZinc +63.8%
Contains more PhosphorusPhosphorus +40.4%
Contains more ManganeseManganese +23.1%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +113.6%
Contains more CalciumCalcium +48.1%
Contains more PotassiumPotassium +88.3%
Contains more CopperCopper +81%
Contains less SodiumSodium -18.2%

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.
Rapini
Rapini
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Contains more Vitamin CVitamin C +34.7%
Contains more Vitamin EVitamin E +276.7%
Contains more Vitamin B1Vitamin B1 +268.2%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +300.3%
Contains more Vitamin B6Vitamin B6 +134.2%
Contains more Vitamin KVitamin K +106.3%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more FolateFolate +16.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~119µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Arugula DV% diff.
Vitamin K 224µg 108.6µg 96%
Vitamin B1 0.162mg 0.044mg 10%
Iron 2.14mg 1.46mg 9%
Vitamin E 1.62mg 0.43mg 8%
Vitamin B6 0.171mg 0.073mg 8%
Vitamin C 20.2mg 15mg 6%
Magnesium 22mg 47mg 6%
Vitamin B3 1.221mg 0.305mg 6%
Calcium 108mg 160mg 5%
Potassium 196mg 369mg 5%
Fiber 2.7g 1.6g 4%
Copper 0.042mg 0.076mg 4%
Folate 83µg 97µg 4%
Zinc 0.77mg 0.47mg 3%
Phosphorus 73mg 52mg 3%
Manganese 0.395mg 0.321mg 3%
Vitamin B2 0.129mg 0.086mg 3%
Vitamin B5 0.322mg 0.437mg 2%
Protein 3.17g 2.58g 1%
Vitamin A 131µg 119µg 1%
Selenium 1µg 0.3µg 1%
Choline 18.3mg 15.3mg 1%
Polyunsaturated fat 0.13g 0.319g 1%
Calories 22kcal 25kcal 0%
Protein per 100 calories 14g 10g N/A
Calories per 10 g protein 69kcal 97kcal N/A
Weight per 100 calories 455g 400g N/A
Fats 0.49g 0.66g 0%
Net carbs 0.15g 2.05g N/A
Carbs 2.85g 3.65g 0%
Sugar 0.38g 2.05g N/A
Sodium 33mg 27mg 0%
Saturated fat 0.05g 0.086g 0%
Monounsaturated fat 0.026g 0.049g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +22.9%
Contains more FatsFats +34.7%
Contains more CarbsCarbs +28.1%
Contains more OtherOther +48.9%
~equal in Water ~91.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -41.9%
Contains more Mono. FatMonounsaturated fat +88.5%
Contains more Poly. FatPolyunsaturated fat +145.4%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.