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  6. Pumpkin vs. Rapini

Pumpkin vs. Rapini — In-Depth Nutrition Comparison

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How are pumpkins and rapini different?

  • Pumpkins are higher in vitamin A; however, rapini is richer in vitamin K, iron, folate, vitamin C, manganese, vitamin B1, vitamin B6, calcium, and fiber.
  • Daily need coverage for vitamin K for rapini is 186% higher.
  • Pumpkins contain 2 times more vitamin A than rapini. While pumpkins contain 5755 IU of vitamin A, rapini contains only 2622 IU.
  • Rapini has a lower glycemic index (32) than pumpkins (52).

Pumpkin, cooked, boiled, drained, without salt and Broccoli raab, raw are the varieties used in this article.

Infographic

Pumpkin vs Rapini infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Rapini
Rapini
7
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%
Contains more PotassiumPotassium +17.3%
Contains more CopperCopper +116.7%
Contains less SodiumSodium -97%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +620%
Contains more IronIron +275.4%
Contains more ZincZinc +234.8%
Contains more PhosphorusPhosphorus +143.3%
Contains more ManganeseManganese +343.8%
Contains more SeleniumSelenium +400%

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.
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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Rapini
Rapini
9
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%
Contains more Vitamin AVitamin A +119.8%
Contains more Vitamin CVitamin C +329.8%
Contains more Vitamin EVitamin E +102.5%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +195.6%
Contains more Vitamin B5Vitamin B5 +60.2%
Contains more Vitamin B6Vitamin B6 +288.6%
Contains more Vitamin KVitamin K +27900%
Contains more FolateFolate +822.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Rapini DV% diff.
Vitamin K 0.8µg 224µg 186%
Iron 0.57mg 2.14mg 20%
Folate 9µg 83µg 19%
Vitamin C 4.7mg 20.2mg 17%
Vitamin A 288µg 131µg 17%
Manganese 0.089mg 0.395mg 13%
Vitamin B1 0.031mg 0.162mg 11%
Vitamin B6 0.044mg 0.171mg 10%
Calcium 15mg 108mg 9%
Fiber 1.1g 2.7g 6%
Phosphorus 30mg 73mg 6%
Protein 0.72g 3.17g 5%
Copper 0.091mg 0.042mg 5%
Zinc 0.23mg 0.77mg 5%
Vitamin E 0.8mg 1.62mg 5%
Vitamin B3 0.413mg 1.221mg 5%
Vitamin B2 0.078mg 0.129mg 4%
Magnesium 9mg 22mg 3%
Vitamin B5 0.201mg 0.322mg 2%
Choline 6.2mg 18.3mg 2%
Fats 0.07g 0.49g 1%
Carbs 4.9g 2.85g 1%
Potassium 230mg 196mg 1%
Sodium 1mg 33mg 1%
Selenium 0.2µg 1µg 1%
Polyunsaturated fat 0.004g 0.13g 1%
Calories 20kcal 22kcal 0%
Protein per 100 calories 3.6g 14g N/A
Calories per 10 g protein 278kcal 69kcal N/A
Weight per 100 calories 500g 455g N/A
Net carbs 3.8g 0.15g N/A
Sugar 2.08g 0.38g N/A
Saturated fat 0.037g 0.05g 0%
Monounsaturated fat 0.009g 0.026g 0%
Tryptophan 0.009mg 0.043mg 0%
Threonine 0.021mg 0.106mg 0%
Isoleucine 0.023mg 0.104mg 0%
Leucine 0.034mg 0.17mg 0%
Lysine 0.039mg 0.198mg 0%
Methionine 0.008mg 0.048mg 0%
Phenylalanine 0.023mg 0.128mg 0%
Valine 0.025mg 0.153mg 0%
Histidine 0.011mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +71.9%
Contains more ProteinProtein +340.3%
Contains more FatsFats +600%
Contains more OtherOther +51.6%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Rapini
Rapini
2
24% 13% 63%
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 -26%
Contains more Mono. FatMonounsaturated fat +188.9%
Contains more Poly. FatPolyunsaturated fat +3150%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.