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Rapini vs. Gratin — In-Depth Nutrition Comparison

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How are Rapini and Gratin different?

  • Rapini is higher in Iron, Folate, Vitamin C, Manganese, Vitamin B1, and Vitamin A RAE, however, Gratin is richer in Copper.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.
  • Rapini contains 8 times more Folate than Gratin. While Rapini contains 83µg of Folate, Gratin contains only 11µg.
  • Rapini has less Sodium.

Broccoli raab, raw and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

Infographic

Rapini vs Gratin 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
5
:
5
Gratin
Contains more Iron +234.4%
Contains less Sodium -92.4%
Contains more Zinc +11.6%
Contains more Manganese +145.3%
Contains more Calcium +10.2%
Contains more Phosphorus +54.8%
Contains more Potassium +102%
Contains more Copper +281%
Contains more Selenium +170%
Equal in Magnesium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +234.4%
Contains less Sodium -92.4%
Contains more Zinc +11.6%
Contains more Manganese +145.3%
Contains more Calcium +10.2%
Contains more Phosphorus +54.8%
Contains more Potassium +102%
Contains more Copper +281%
Contains more Selenium +170%
Equal in Magnesium - 20

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
8
:
2
Gratin
Contains more Vitamin A +893.2%
Contains more Vitamin C +104%
Contains more Vitamin B1 +153.1%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B3 +23%
Contains more Folate +654.5%
Contains more Vitamin B5 +20.2%
Equal in Vitamin B6 - 0.174
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +893.2%
Contains more Vitamin C +104%
Contains more Vitamin B1 +153.1%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B3 +23%
Contains more Folate +654.5%
Contains more Vitamin B5 +20.2%
Equal in Vitamin B6 - 0.174

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
:
4
Gratin
Contains more Water +25.1%
Contains more Protein +59.6%
Contains more Fats +1449%
Contains more Carbs +295.4%
Contains more Other +121.3%
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Water +25.1%
Contains more Protein +59.6%
Contains more Fats +1449%
Contains more Carbs +295.4%
Contains more Other +121.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
:
2
Gratin
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +8165.4%
Contains more Polyunsaturated fat +112.3%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +8165.4%
Contains more Polyunsaturated fat +112.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Gratin
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Gratin Opinion
Net carbs 0.15g 9.47g Gratin
Protein 3.17g 5.06g Gratin
Fats 0.49g 7.59g Gratin
Carbs 2.85g 11.27g Gratin
Calories 22kcal 132kcal Gratin
Fructose 0.17g Rapini
Sugar 0.38g Gratin
Fiber 2.7g 1.8g Rapini
Calcium 108mg 119mg Gratin
Iron 2.14mg 0.64mg Rapini
Magnesium 22mg 20mg Rapini
Phosphorus 73mg 113mg Gratin
Potassium 196mg 396mg Gratin
Sodium 33mg 433mg Rapini
Zinc 0.77mg 0.69mg Rapini
Copper 0.042mg 0.16mg Gratin
Manganese 0.395mg 0.161mg Rapini
Selenium 1µg 2.7µg Gratin
Vitamin A 2622IU 264IU Rapini
Vitamin A RAE 131µg 64µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 9.9mg Rapini
Vitamin B1 0.162mg 0.064mg Rapini
Vitamin B2 0.129mg 0.116mg Rapini
Vitamin B3 1.221mg 0.993mg Rapini
Vitamin B5 0.322mg 0.387mg Gratin
Vitamin B6 0.171mg 0.174mg Gratin
Folate 83µg 11µg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg 0.07mg Gratin
Threonine 0.106mg 0.192mg Gratin
Isoleucine 0.104mg 0.284mg Gratin
Leucine 0.17mg 0.443mg Gratin
Lysine 0.198mg 0.381mg Gratin
Methionine 0.048mg 0.117mg Gratin
Phenylalanine 0.128mg 0.254mg Gratin
Valine 0.153mg 0.325mg Gratin
Histidine 0.066mg 0.151mg Gratin
Cholesterol 0mg 23mg Rapini
Saturated Fat 0.05g 4.733g Rapini
Monounsaturated Fat 0.026g 2.149g Gratin
Polyunsaturated fat 0.13g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
86%
Rapini
15%
Gratin
Minerals Daily Need Coverage Score
27%
Rapini
32%
Gratin

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 4.683g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.