Rapini vs. Teff — In-Depth Nutrition Comparison

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How are rapini and teff different?

Rapini is higher in vitamin A, folate, vitamin B2, calcium, and vitamin B6; however, teff is richer in manganese, copper, phosphorus, and magnesium.
Daily need coverage for manganese for teff is 107% higher.
Rapini contains 1311 times more vitamin A than teff. While rapini contains 2622 IU of vitamin A, teff contains only 2 IU.
Rapini has a lower glycemic index (32) than teff (57).

Broccoli raab, raw and Teff, cooked are the varieties used in this article.

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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

Teff

Contains more CalciumCalcium	+120.4%
Contains more PotassiumPotassium	+83.2%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+127.3%
Contains more CopperCopper	+438.1%
Contains more ZincZinc	+44.2%
Contains more PhosphorusPhosphorus	+64.4%
Contains less SodiumSodium	-75.8%
Contains more ManganeseManganese	+624.1%

~equal in Iron ~2.05mg

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

Teff

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+290.9%
Contains more Vitamin B3Vitamin B3	+34.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+76.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+361.1%

Contains more Vitamin B1Vitamin B1

+13%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	224µg		187%
Manganese	0.395mg	2.86mg	107%
Vitamin C	20.2mg		22%
Copper	0.042mg	0.226mg	20%
Folate	83µg	18µg	16%
Vitamin A	131µg	0µg	15%
Vitamin E	1.62mg		11%
Magnesium	22mg	50mg	7%
Phosphorus	73mg	120mg	7%
Vitamin B2	0.129mg	0.033mg	7%
Carbs	2.85g	19.86g	6%
Calcium	108mg	49mg	6%
Vitamin B5	0.322mg		6%
Vitamin B6	0.171mg	0.097mg	6%
Calories	22kcal	101kcal	4%
Potassium	196mg	107mg	3%
Zinc	0.77mg	1.11mg	3%
Choline	18.3mg		3%
Selenium	1µg		2%
Vitamin B1	0.162mg	0.183mg	2%
Vitamin B3	1.221mg	0.909mg	2%
Protein	3.17g	3.87g	1%
Iron	2.14mg	2.05mg	1%
Sodium	33mg	8mg	1%
Polyunsaturated fat	0.13g		1%
Protein per 100 calories	14g	3.8g	N/A
Calories per 10 g protein	69kcal	261kcal	N/A
Weight per 100 calories	455g	99g	N/A
Fats	0.49g	0.65g	0%
Net carbs	0.15g	17.06g	N/A
Sugar	0.38g		N/A
Fiber	2.7g	2.8g	0%
Saturated fat	0.05g		0%
Monounsaturated fat	0.026g		0%
Tryptophan	0.043mg	0.041mg	0%
Threonine	0.106mg	0.149mg	0%
Isoleucine	0.104mg	0.146mg	0%
Leucine	0.17mg	0.311mg	0%
Lysine	0.198mg	0.109mg	0%
Methionine	0.048mg	0.125mg	0%
Phenylalanine	0.128mg	0.203mg	0%
Valine	0.153mg	0.2mg	0%
Histidine	0.066mg	0.088mg	0%
Fructose	0.17g		0%