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  6. Rapini vs. Grape leaves

Rapini vs. Grape leaves — In-Depth Nutrition Comparison

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Significant differences between rapini and grape leaves

  • Rapini has more vitamin K and vitamin B1; however, grape leaves are richer in vitamin A, manganese, copper, fiber, calcium, vitamin B6, magnesium, and vitamin B2.
  • Grape leaves cover your daily vitamin A needs 138% more than rapini.
  • Grape leaves have 4 times less vitamin B1 than rapini. Rapini has 0.162mg of vitamin B1, while grape leaves have 0.04mg.

Specific food types used in this comparison are Broccoli raab, raw and Grape leaves, raw.

Infographic

Rapini vs Grape leaves infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Rapini
Rapini
1
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more ZincZinc +14.9%
Contains more MagnesiumMagnesium +331.8%
Contains more CalciumCalcium +236.1%
Contains more PotassiumPotassium +38.8%
Contains more IronIron +22.9%
Contains more CopperCopper +888.1%
Contains more PhosphorusPhosphorus +24.7%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +622.8%
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Rapini
Rapini
4
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 37% 0% 459% 40% 10% 82% 44% 14% 92% 0% 272% 62%
Contains more Vitamin CVitamin C +82%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin KVitamin K +106.3%
Contains more Vitamin AVitamin A +950.4%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B3Vitamin B3 +93.4%
Contains more Vitamin B6Vitamin B6 +133.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Rapini Grape leaves DV% diff.
Vitamin A 131µg 1376µg 138%
Manganese 0.395mg 2.855mg 107%
Vitamin K 224µg 108.6µg 96%
Copper 0.042mg 0.415mg 41%
Fiber 2.7g 11g 33%
Calcium 108mg 363mg 26%
Vitamin B6 0.171mg 0.4mg 18%
Magnesium 22mg 95mg 17%
Vitamin B2 0.129mg 0.354mg 17%
Vitamin C 20.2mg 11.1mg 10%
Vitamin B1 0.162mg 0.04mg 10%
Vitamin B3 1.221mg 2.362mg 7%
Iron 2.14mg 2.63mg 6%
Polyunsaturated fat 0.13g 1.065g 6%
Protein 3.17g 5.6g 5%
Carbs 2.85g 17.31g 5%
Calories 22kcal 93kcal 4%
Fats 0.49g 2.12g 3%
Phosphorus 73mg 91mg 3%
Vitamin E 1.62mg 2mg 3%
Potassium 196mg 272mg 2%
Vitamin B5 0.322mg 0.231mg 2%
Zinc 0.77mg 0.67mg 1%
Sodium 33mg 9mg 1%
Choline 18.3mg 12.8mg 1%
Saturated fat 0.05g 0.336g 1%
Protein per 100 calories 14g 6g N/A
Calories per 10 g protein 69kcal 166kcal N/A
Weight per 100 calories 455g 108g N/A
Unsaturated / Saturated Fat ratio 3.1 3.4 N/A
Net carbs 0.15g 6.31g N/A
Sugar 0.38g 6.3g N/A
Selenium 1µg 0.9µg 0%
Folate 83µg 83µg 0%
Monounsaturated fat 0.026g 0.081g 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
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +26.2%
Contains more ProteinProtein +76.7%
Contains more FatsFats +332.7%
Contains more CarbsCarbs +507.4%

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% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +211.5%
Contains more Poly. FatPolyunsaturated fat +719.2%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.