Rapini vs. Spinach raw — In-Depth Nutrition Comparison
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Summary of differences between rapini and spinach raw
- Rapini has more vitamin B1; however, spinach raw is higher in vitamin K, vitamin A, folate, manganese, magnesium, potassium, copper, vitamin C, and iron.
- Spinach raw covers your daily need for vitamin K 216% more than rapini.
- Rapini has 2 times more vitamin B1 than spinach raw. While rapini has 0.162mg of vitamin B1, spinach raw has only 0.078mg.
These are the specific foods used in this comparison Broccoli raab, raw and Spinach, raw.
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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.
| Contains more ZincZinc | +45.3% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains less SodiumSodium | -58.2% |
| Contains more MagnesiumMagnesium | +259.1% |
| Contains more PotassiumPotassium | +184.7% |
| Contains more IronIron | +26.6% |
| Contains more CopperCopper | +209.5% |
| Contains more ManganeseManganese | +127.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +107.7% |
| Contains more Vitamin B3Vitamin B3 | +68.6% |
| Contains more Vitamin B5Vitamin B5 | +395.4% |
| Contains more Vitamin CVitamin C | +39.1% |
| Contains more Vitamin AVitamin A | +258% |
| Contains more Vitamin EVitamin E | +25.3% |
| Contains more Vitamin B2Vitamin B2 | +46.5% |
| Contains more Vitamin B6Vitamin B6 | +14% |
| Contains more Vitamin KVitamin K | +115.6% |
| Contains more FolateFolate | +133.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 482.9µg | 216% |
| Vitamin A | 131µg | 469µg | 38% |
| Folate | 83µg | 194µg | 28% |
| Manganese | 0.395mg | 0.897mg | 22% |
| Magnesium | 22mg | 79mg | 14% |
| Potassium | 196mg | 558mg | 11% |
| Copper | 0.042mg | 0.13mg | 10% |
| Vitamin C | 20.2mg | 28.1mg | 9% |
| Iron | 2.14mg | 2.71mg | 7% |
| Vitamin B1 | 0.162mg | 0.078mg | 7% |
| Vitamin B2 | 0.129mg | 0.189mg | 5% |
| Vitamin B5 | 0.322mg | 0.065mg | 5% |
| Phosphorus | 73mg | 49mg | 3% |
| Vitamin E | 1.62mg | 2.03mg | 3% |
| Vitamin B3 | 1.221mg | 0.724mg | 3% |
| Fiber | 2.7g | 2.2g | 2% |
| Zinc | 0.77mg | 0.53mg | 2% |
| Sodium | 33mg | 79mg | 2% |
| Vitamin B6 | 0.171mg | 0.195mg | 2% |
| Protein | 3.17g | 2.86g | 1% |
| Calcium | 108mg | 99mg | 1% |
| Calories | 22kcal | 23kcal | 0% |
| Protein per 100 calories | 14g | 12g | N/A |
| Calories per 10 g protein | 69kcal | 80kcal | N/A |
| Weight per 100 calories | 455g | 435g | N/A |
| Fats | 0.49g | 0.39g | 0% |
| Net carbs | 0.15g | 1.43g | N/A |
| Carbs | 2.85g | 3.63g | 0% |
| Sugar | 0.38g | 0.42g | N/A |
| Selenium | 1µg | 1µg | 0% |
| Choline | 18.3mg | 19.3mg | 0% |
| Saturated fat | 0.05g | 0.063g | 0% |
| Monounsaturated fat | 0.026g | 0.01g | 0% |
| Polyunsaturated fat | 0.13g | 0.165g | 0% |
| Tryptophan | 0.043mg | 0.039mg | 0% |
| Threonine | 0.106mg | 0.122mg | 0% |
| Isoleucine | 0.104mg | 0.147mg | 0% |
| Leucine | 0.17mg | 0.223mg | 0% |
| Lysine | 0.198mg | 0.174mg | 0% |
| Methionine | 0.048mg | 0.053mg | 0% |
| Phenylalanine | 0.128mg | 0.129mg | 0% |
| Valine | 0.153mg | 0.161mg | 0% |
| Histidine | 0.066mg | 0.064mg | 0% |
| Fructose | 0.17g | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +25.6% |
| Contains more CarbsCarbs | +27.4% |
~equal in
Protein
~2.86g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated fat | -20.6% |
| Contains more Mono. FatMonounsaturated fat | +160% |
| Contains more Poly. FatPolyunsaturated fat | +26.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +57.1% |
| Contains more FructoseFructose | +13.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0.11g
~equal in
Lactose
~0g
~equal in
Maltose
~0g