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  6. Rapini vs. Pumpkin

Rapini vs. Pumpkin — In-Depth Nutrition Comparison

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How are rapini and pumpkins different?

  • Rapini is higher in vitamin K, iron, folate, vitamin C, manganese, vitamin B1, vitamin B6, calcium, and fiber; however, pumpkins are richer in vitamin A.
  • Daily need coverage for vitamin K for rapini is 186% higher.
  • Rapini contains 9 times more folate than pumpkins. While rapini contains 83µg of folate, pumpkins contain only 9µg.
  • Rapini has a lower glycemic index (32) than pumpkins (52).

Broccoli raab, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Rapini vs Pumpkin 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +620%
Contains more IronIron +275.4%
Contains more ZincZinc +234.8%
Contains more PhosphorusPhosphorus +143.3%
Contains more ManganeseManganese +343.8%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +17.3%
Contains more CopperCopper +116.7%
Contains less SodiumSodium -97%

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% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Contains more Vitamin CVitamin C +329.8%
Contains more Vitamin EVitamin E +102.5%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +195.6%
Contains more Vitamin B5Vitamin B5 +60.2%
Contains more Vitamin B6Vitamin B6 +288.6%
Contains more Vitamin KVitamin K +27900%
Contains more FolateFolate +822.2%
Contains more Vitamin AVitamin A +119.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Pumpkin DV% diff.
Vitamin K 224µg 0.8µg 186%
Iron 2.14mg 0.57mg 20%
Folate 83µg 9µg 19%
Vitamin C 20.2mg 4.7mg 17%
Vitamin A 131µg 288µg 17%
Manganese 0.395mg 0.089mg 13%
Vitamin B1 0.162mg 0.031mg 11%
Vitamin B6 0.171mg 0.044mg 10%
Calcium 108mg 15mg 9%
Fiber 2.7g 1.1g 6%
Phosphorus 73mg 30mg 6%
Protein 3.17g 0.72g 5%
Copper 0.042mg 0.091mg 5%
Zinc 0.77mg 0.23mg 5%
Vitamin E 1.62mg 0.8mg 5%
Vitamin B3 1.221mg 0.413mg 5%
Vitamin B2 0.129mg 0.078mg 4%
Magnesium 22mg 9mg 3%
Vitamin B5 0.322mg 0.201mg 2%
Choline 18.3mg 6.2mg 2%
Fats 0.49g 0.07g 1%
Carbs 2.85g 4.9g 1%
Potassium 196mg 230mg 1%
Sodium 33mg 1mg 1%
Selenium 1µg 0.2µg 1%
Polyunsaturated fat 0.13g 0.004g 1%
Calories 22kcal 20kcal 0%
Protein per 100 calories 14g 3.6g N/A
Calories per 10 g protein 69kcal 278kcal N/A
Weight per 100 calories 455g 500g N/A
Net carbs 0.15g 3.8g N/A
Sugar 0.38g 2.08g N/A
Saturated fat 0.05g 0.037g 0%
Monounsaturated fat 0.026g 0.009g 0%
Tryptophan 0.043mg 0.009mg 0%
Threonine 0.106mg 0.021mg 0%
Isoleucine 0.104mg 0.023mg 0%
Leucine 0.17mg 0.034mg 0%
Lysine 0.198mg 0.039mg 0%
Methionine 0.048mg 0.008mg 0%
Phenylalanine 0.128mg 0.023mg 0%
Valine 0.153mg 0.025mg 0%
Histidine 0.066mg 0.011mg 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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +340.3%
Contains more FatsFats +600%
Contains more OtherOther +51.6%
Contains more CarbsCarbs +71.9%
~equal in Water ~93.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +188.9%
Contains more Poly. FatPolyunsaturated fat +3150%
Contains less Sat. FatSaturated fat -26%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.