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  6. Rapini vs. Wakame

Rapini vs. Wakame — In-Depth Nutrition Comparison

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A recap on the differences between rapini and wakame

  • Rapini is higher in vitamin K, vitamin A, vitamin C, vitamin B6, and fiber, yet wakame is higher in manganese, folate, copper, and magnesium.
  • Rapini covers your daily vitamin K needs 182% more than wakame.
  • Rapini contains 86 times more vitamin B6 than wakame. While rapini contains 0.171mg of vitamin B6, wakame contains only 0.002mg.
  • The amount of sodium in rapini is lower.

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

Infographic

Rapini vs Wakame 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
4
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%
Wakame
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +292%
Contains more ZincZinc +102.6%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +386.4%
Contains more CalciumCalcium +38.9%
Contains more CopperCopper +576.2%
Contains more ManganeseManganese +254.4%
~equal in Iron ~2.18mg
~equal in Phosphorus ~80mg

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%
Wakame
Wakame
4
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +573.3%
Contains more Vitamin AVitamin A +627.8%
Contains more Vitamin EVitamin E +62%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B6Vitamin B6 +8450%
Contains more Vitamin KVitamin K +4126.4%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin B5Vitamin B5 +116.5%
Contains more FolateFolate +136.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Wakame DV% diff.
Vitamin K 224µg 5.3µg 182%
Manganese 0.395mg 1.4mg 44%
Sodium 33mg 872mg 36%
Folate 83µg 196µg 28%
Copper 0.042mg 0.284mg 27%
Magnesium 22mg 107mg 20%
Vitamin C 20.2mg 3mg 19%
Vitamin A 131µg 18µg 13%
Vitamin B6 0.171mg 0.002mg 13%
Fiber 2.7g 0.5g 9%
Vitamin B1 0.162mg 0.06mg 9%
Vitamin B2 0.129mg 0.23mg 8%
Vitamin B5 0.322mg 0.697mg 8%
Calcium 108mg 150mg 4%
Potassium 196mg 50mg 4%
Zinc 0.77mg 0.38mg 4%
Vitamin E 1.62mg 1mg 4%
Carbs 2.85g 9.14g 2%
Vitamin B3 1.221mg 1.6mg 2%
Calories 22kcal 45kcal 1%
Iron 2.14mg 2.18mg 1%
Phosphorus 73mg 80mg 1%
Selenium 1µg 0.7µg 1%
Choline 18.3mg 13.9mg 1%
Polyunsaturated fat 0.13g 0.218g 1%
Protein 3.17g 3.03g 0%
Protein per 100 calories 14g 6.7g N/A
Calories per 10 g protein 69kcal 149kcal N/A
Weight per 100 calories 455g 222g N/A
Fats 0.49g 0.64g 0%
Net carbs 0.15g 8.64g N/A
Sugar 0.38g 0.65g N/A
Saturated fat 0.05g 0.13g 0%
Monounsaturated fat 0.026g 0.058g 0%
Tryptophan 0.043mg 0.035mg 0%
Threonine 0.106mg 0.165mg 0%
Isoleucine 0.104mg 0.087mg 0%
Leucine 0.17mg 0.257mg 0%
Lysine 0.198mg 0.112mg 0%
Methionine 0.048mg 0.063mg 0%
Phenylalanine 0.128mg 0.112mg 0%
Valine 0.153mg 0.209mg 0%
Histidine 0.066mg 0.015mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +15.7%
Contains more FatsFats +30.6%
Contains more CarbsCarbs +220.7%
Contains more OtherOther +666%
~equal in Protein ~3.03g

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +123.1%
Contains more Poly. FatPolyunsaturated fat +67.7%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.