Pumpkin flowers vs. Rapini — In-Depth Nutrition Comparison
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Important differences between pumpkin flowers and rapini
- Pumpkin flowers have more vitamin C; however, rapini has more iron, vitamin B1, calcium, folate, and protein.
- Rapini's daily need coverage for iron is 18% more.
The food varieties used in the comparison are Pumpkin flowers, raw and Broccoli raab, raw.
Infographic
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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 less SodiumSodium | -84.8% |
| Contains more CalciumCalcium | +176.9% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more IronIron | +205.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +42.9% |
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 CVitamin C | +38.6% |
| Contains more Vitamin AVitamin A | +35.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +285.7% |
| Contains more Vitamin B2Vitamin B2 | +72% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +40.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Iron | 0.7mg | 2.14mg | 18% |
| Manganese | 0.395mg | 17% | |
| Vitamin B6 | 0.171mg | 13% | |
| Fiber | 2.7g | 11% | |
| Vitamin E | 1.62mg | 11% | |
| Vitamin B1 | 0.042mg | 0.162mg | 10% |
| Vitamin C | 28mg | 20.2mg | 9% |
| Calcium | 39mg | 108mg | 7% |
| Zinc | 0.77mg | 7% | |
| Vitamin B5 | 0.322mg | 6% | |
| Folate | 59µg | 83µg | 6% |
| Copper | 0.042mg | 5% | |
| Protein | 1.03g | 3.17g | 4% |
| Vitamin A | 97µg | 131µg | 4% |
| Vitamin B2 | 0.075mg | 0.129mg | 4% |
| Phosphorus | 49mg | 73mg | 3% |
| Vitamin B3 | 0.69mg | 1.221mg | 3% |
| Choline | 18.3mg | 3% | |
| Fats | 0.07g | 0.49g | 1% |
| Potassium | 173mg | 196mg | 1% |
| Sodium | 5mg | 33mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Polyunsaturated fat | 0.004g | 0.13g | 1% |
| Calories | 15kcal | 22kcal | 0% |
| Protein per 100 calories | 6.9g | 14g | N/A |
| Calories per 10 g protein | 146kcal | 69kcal | N/A |
| Weight per 100 calories | 667g | 455g | N/A |
| Net carbs | 3.28g | 0.15g | N/A |
| Carbs | 3.28g | 2.85g | 0% |
| Magnesium | 24mg | 22mg | 0% |
| Sugar | 0.38g | N/A | |
| Saturated fat | 0.036g | 0.05g | 0% |
| Monounsaturated fat | 0.009g | 0.026g | 0% |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.106mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.198mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.128mg | 0% | |
| Valine | 0.153mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more CarbsCarbs | +15.1% |
| Contains more ProteinProtein | +207.8% |
| Contains more FatsFats | +600% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains less Sat. FatSaturated fat | -28% |
| Contains more Mono. FatMonounsaturated fat | +188.9% |
| Contains more Poly. FatPolyunsaturated fat | +3150% |
