Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Rapini
  5. Compare
  6. Rapini vs. Leek

Rapini vs. Leek — In-Depth Nutrition Comparison

Compare

Important differences between rapini and leeks

  • Rapini has more vitamin K, vitamin A, vitamin C, vitamin B1, vitamin B2, zinc, phosphorus, and vitamin B3; however, leeks have more copper.
  • Rapini's daily need coverage for vitamin K is 148% more.
  • Rapini has 6 times more zinc than leeks. Rapini has 0.77mg of zinc, while leeks have 0.12mg.

The food varieties used in the comparison are Broccoli raab, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Rapini vs Leek 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
3
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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CalciumCalcium +83.1%
Contains more ZincZinc +541.7%
Contains more PhosphorusPhosphorus +108.6%
Contains more MagnesiumMagnesium +27.3%
Contains more CopperCopper +185.7%
Contains less SodiumSodium -39.4%
Contains more ManganeseManganese +21.8%
~equal in Potassium ~180mg
~equal in Iron ~2.1mg
~equal in Selenium ~1µg

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%
Leek
Leek
1
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +68.3%
Contains more Vitamin AVitamin A +57.8%
Contains more Vitamin EVitamin E +76.1%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +205.3%
Contains more Vitamin B5Vitamin B5 +130%
Contains more Vitamin KVitamin K +376.6%
Contains more FolateFolate +29.7%
Contains more Vitamin B6Vitamin B6 +36.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Leek DV% diff.
Vitamin K 224µg 47µg 148%
Vitamin C 20.2mg 12mg 9%
Copper 0.042mg 0.12mg 9%
Vitamin B1 0.162mg 0.06mg 9%
Vitamin B2 0.129mg 0.03mg 8%
Zinc 0.77mg 0.12mg 6%
Calcium 108mg 59mg 5%
Phosphorus 73mg 35mg 5%
Vitamin A 131µg 83µg 5%
Vitamin E 1.62mg 0.92mg 5%
Vitamin B3 1.221mg 0.4mg 5%
Vitamin B6 0.171mg 0.233mg 5%
Folate 83µg 64µg 5%
Carbs 2.85g 14.15g 4%
Fiber 2.7g 1.8g 4%
Manganese 0.395mg 0.481mg 4%
Vitamin B5 0.322mg 0.14mg 4%
Protein 3.17g 1.5g 3%
Calories 22kcal 61kcal 2%
Choline 18.3mg 9.5mg 2%
Magnesium 22mg 28mg 1%
Iron 2.14mg 2.1mg 1%
Sodium 33mg 20mg 1%
Protein per 100 calories 14g 2.5g N/A
Calories per 10 g protein 69kcal 407kcal N/A
Weight per 100 calories 455g 164g N/A
Fats 0.49g 0.3g 0%
Net carbs 0.15g 12.35g N/A
Potassium 196mg 180mg 0%
Sugar 0.38g 3.9g N/A
Selenium 1µg 1µg 0%
Saturated fat 0.05g 0.04g 0%
Monounsaturated fat 0.026g 0.004g 0%
Polyunsaturated fat 0.13g 0.166g 0%
Tryptophan 0.043mg 0.012mg 0%
Threonine 0.106mg 0.063mg 0%
Isoleucine 0.104mg 0.052mg 0%
Leucine 0.17mg 0.096mg 0%
Lysine 0.198mg 0.078mg 0%
Methionine 0.048mg 0.018mg 0%
Phenylalanine 0.128mg 0.055mg 0%
Valine 0.153mg 0.056mg 0%
Histidine 0.066mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +111.3%
Contains more FatsFats +63.3%
Contains more WaterWater +11.5%
Contains more CarbsCarbs +396.5%
Contains more OtherOther +11.7%

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
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +550%
Contains less Sat. FatSaturated fat -20%
Contains more Poly. FatPolyunsaturated fat +27.7%

People also compare

Rapini
Rapini vs Broccoli
Broccoli
Rapini
Rapini vs Radish
Radish
Rapini
Rapini vs Rutabagas
Rutabagas
Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Leek
Leek vs Parsley
Parsley

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.