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Rapini vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.016g)
Which food contains less Sugars?
Rapini
Rapini contains less Sugars (difference - 1.4g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 628mg)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.6)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Sauerkraut
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rapini Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
103
Rapini
13
Sauerkraut
Mineral Summary Score
19
Rapini
21
Sauerkraut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
7
:
Contains more Iron +45.6%
Contains more Calcium +260%
Contains more Potassium +15.3%
Contains more Magnesium +69.2%
Contains more Zinc +305.3%
Contains more Phosphorus +265%
Contains less Sodium -95%
Contains more Copper +128.6%
Contains more Iron +45.6%
Contains more Calcium +260%
Contains more Potassium +15.3%
Contains more Magnesium +69.2%
Contains more Zinc +305.3%
Contains more Phosphorus +265%
Contains less Sodium -95%
Contains more Copper +128.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
9
:
Contains more Vitamin C +37.4%
Contains more Vitamin A +14466.7%
Contains more Vitamin E +1057.1%
Contains more Vitamin B1 +671.4%
Contains more Vitamin B2 +486.4%
Contains more Vitamin B3 +753.8%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +31.5%
Contains more Vitamin K +1623.1%
Contains more Vitamin C +37.4%
Contains more Vitamin A +14466.7%
Contains more Vitamin E +1057.1%
Contains more Vitamin B1 +671.4%
Contains more Vitamin B2 +486.4%
Contains more Vitamin B3 +753.8%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +31.5%
Contains more Vitamin K +1623.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
19%
Rapini
5%
Sauerkraut
Carbohydrates
3%
Rapini
4%
Sauerkraut
Fats
2%
Rapini
1%
Sauerkraut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rapini Sauerkraut Opinion
Calories 22 19 Rapini
Protein 3.17 0.91 Rapini
Fats 0.49 0.14 Rapini
Vitamin C 20.2 14.7 Rapini
Carbs 2.85 4.28 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.47 Rapini
Calcium 108 30 Rapini
Potassium 196 170 Rapini
Magnesium 22 13 Rapini
Sugars 0.38 1.78 Sauerkraut
Fiber 2.7 2.9 Sauerkraut
Copper 0.042 0.096 Sauerkraut
Zinc 0.77 0.19 Rapini
Starch
Phosphorus 73 20 Rapini
Sodium 33 661 Rapini
Vitamin A 2622 18 Rapini
Vitamin E 1.62 0.14 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.021 Rapini
Vitamin B2 0.129 0.022 Rapini
Vitamin B3 1.221 0.143 Rapini
Vitamin B5 0.322 0.093 Rapini
Vitamin B6 0.171 0.13 Rapini
Vitamin B12 0 0
Vitamin K 224 13 Rapini
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.05 0.034 Sauerkraut
Monounsaturated Fat 0.026 0.013 Rapini
Polyunsaturated fat 0.13 0.067 Rapini
Tryptophan 0.043 0.008 Rapini
Threonine 0.106 0.025 Rapini
Isoleucine 0.104 0.021 Rapini
Leucine 0.17 0.029 Rapini
Lysine 0.198 0.031 Rapini
Methionine 0.048 0.009 Rapini
Phenylalanine 0.128 0.023 Rapini
Valine 0.153 0.03 Rapini
Histidine 0.066 0.016 Rapini
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.