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  6. Rapini vs. Beetroot

Rapini vs. Beetroot — In-Depth Nutrition Comparison

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What are the main differences between rapini and beetroot?

  • Rapini is richer in vitamin K, vitamin A, vitamin C, iron, vitamin B1, vitamin E, calcium, vitamin B6, and vitamin B2, yet beetroot is richer in folate.
  • Rapini's daily need coverage for vitamin K is 187% higher.
  • Rapini has 79 times more vitamin A than beetroot. Rapini has 2622 IU of vitamin A, while beetroot has 33 IU.
  • Rapini has a lower glycemic index than beetroot.

We used Broccoli raab, raw and Beets, raw types in this comparison.

Infographic

Rapini vs Beetroot 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
7
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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +575%
Contains more IronIron +167.5%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +82.5%
Contains less SodiumSodium -57.7%
Contains more ManganeseManganese +20.1%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +65.8%
Contains more CopperCopper +78.6%
~equal in Magnesium ~23mg

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
9
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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Contains more Vitamin CVitamin C +312.2%
Contains more Vitamin AVitamin A +6450%
Contains more Vitamin EVitamin E +3950%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B2Vitamin B2 +222.5%
Contains more Vitamin B3Vitamin B3 +265.6%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B6Vitamin B6 +155.2%
Contains more Vitamin KVitamin K +111900%
Contains more FolateFolate +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Beetroot DV% diff.
Vitamin K 224µg 0.2µg 187%
Vitamin C 20.2mg 4.9mg 17%
Iron 2.14mg 0.8mg 17%
Vitamin A 131µg 2µg 14%
Vitamin E 1.62mg 0.04mg 11%
Vitamin B1 0.162mg 0.031mg 11%
Calcium 108mg 16mg 9%
Vitamin B6 0.171mg 0.067mg 8%
Vitamin B2 0.129mg 0.04mg 7%
Folate 83µg 109µg 7%
Vitamin B3 1.221mg 0.334mg 6%
Phosphorus 73mg 40mg 5%
Potassium 196mg 325mg 4%
Copper 0.042mg 0.075mg 4%
Zinc 0.77mg 0.35mg 4%
Protein 3.17g 1.61g 3%
Manganese 0.395mg 0.329mg 3%
Vitamin B5 0.322mg 0.155mg 3%
Carbs 2.85g 9.56g 2%
Sodium 33mg 78mg 2%
Choline 18.3mg 6mg 2%
Calories 22kcal 43kcal 1%
Selenium 1µg 0.7µg 1%
Protein per 100 calories 14g 3.7g N/A
Calories per 10 g protein 69kcal 267kcal N/A
Weight per 100 calories 455g 233g N/A
Fats 0.49g 0.17g 0%
Net carbs 0.15g 6.76g N/A
Magnesium 22mg 23mg 0%
Sugar 0.38g 6.76g N/A
Fiber 2.7g 2.8g 0%
Saturated fat 0.05g 0.027g 0%
Monounsaturated fat 0.026g 0.032g 0%
Polyunsaturated fat 0.13g 0.06g 0%
Tryptophan 0.043mg 0.019mg 0%
Threonine 0.106mg 0.047mg 0%
Isoleucine 0.104mg 0.048mg 0%
Leucine 0.17mg 0.068mg 0%
Lysine 0.198mg 0.058mg 0%
Methionine 0.048mg 0.018mg 0%
Phenylalanine 0.128mg 0.046mg 0%
Valine 0.153mg 0.056mg 0%
Histidine 0.066mg 0.021mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +96.9%
Contains more FatsFats +188.2%
Contains more CarbsCarbs +235.4%
Contains more OtherOther +14.9%
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +116.7%
Contains less Sat. FatSaturated fat -46%
Contains more Mono. FatMonounsaturated fat +23.1%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.