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  6. Rapini vs. Triticale

Rapini vs. Triticale — In-Depth Nutrition Comparison

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A recap on the differences between rapini and triticale

  • Rapini is higher in vitamin A, vitamin C, and calcium, yet triticale is higher in manganese, copper, phosphorus, magnesium, zinc, vitamin B1, and vitamin B5.
  • Triticale covers your daily manganese needs 122% more than rapini.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Triticale.

Infographic

Rapini vs Triticale 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
2
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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Contains more CalciumCalcium +191.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +490.9%
Contains more PotassiumPotassium +69.4%
Contains more IronIron +20.1%
Contains more CopperCopper +988.1%
Contains more ZincZinc +348.1%
Contains more PhosphorusPhosphorus +390.4%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +712.7%

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
6
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 0% 0% 0% 18% 104% 31% 27% 79% 32% 0% 0% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B6Vitamin B6 +23.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13.7%
Contains more Vitamin B1Vitamin B1 +156.8%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B5Vitamin B5 +310.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.134mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Triticale DV% diff.
Vitamin K 224µg 187%
Manganese 0.395mg 3.21mg 122%
Copper 0.042mg 0.457mg 46%
Phosphorus 73mg 358mg 41%
Magnesium 22mg 130mg 26%
Zinc 0.77mg 3.45mg 24%
Carbs 2.85g 72.13g 23%
Vitamin C 20.2mg 0mg 22%
Vitamin B1 0.162mg 0.416mg 21%
Protein 3.17g 13.05g 20%
Vitamin B5 0.322mg 1.323mg 20%
Calories 22kcal 336kcal 16%
Vitamin A 131µg 0µg 15%
Fiber 2.7g 11%
Calcium 108mg 37mg 7%
Iron 2.14mg 2.57mg 5%
Vitamin E 1.62mg 0.9mg 5%
Polyunsaturated fat 0.13g 0.913g 5%
Potassium 196mg 332mg 4%
Vitamin B6 0.171mg 0.138mg 3%
Folate 83µg 73µg 3%
Choline 18.3mg 3%
Fats 0.49g 2.09g 2%
Selenium 1µg 2%
Sodium 33mg 5mg 1%
Vitamin B3 1.221mg 1.43mg 1%
Saturated fat 0.05g 0.366g 1%
Protein per 100 calories 14g 3.9g N/A
Calories per 10 g protein 69kcal 257kcal N/A
Weight per 100 calories 455g 30g N/A
Unsaturated / Saturated Fat ratio 3.1 3.1 N/A
Net carbs 0.15g 72.13g N/A
Sugar 0.38g N/A
Vitamin B2 0.129mg 0.134mg 0%
Monounsaturated fat 0.026g 0.211g 0%
Tryptophan 0.043mg 0.157mg 0%
Threonine 0.106mg 0.405mg 0%
Isoleucine 0.104mg 0.479mg 0%
Leucine 0.17mg 0.911mg 0%
Lysine 0.198mg 0.365mg 0%
Methionine 0.048mg 0.204mg 0%
Phenylalanine 0.128mg 0.638mg 0%
Valine 0.153mg 0.609mg 0%
Histidine 0.066mg 0.311mg 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
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Contains more WaterWater +780.6%
Contains more ProteinProtein +311.7%
Contains more FatsFats +326.5%
Contains more CarbsCarbs +2430.9%
Contains more OtherOther +136.2%

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
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +711.5%
Contains more Poly. FatPolyunsaturated fat +602.3%

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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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.