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  6. American cheese vs. Rapini

American cheese vs. Rapini — In-Depth Nutrition Comparison

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How are American cheese and Rapini different?

  • American cheese is higher in Calcium, Phosphorus, Vitamin B12, and Selenium, however, Rapini is richer in Vitamin K, Vitamin C, and Iron.
  • Daily need coverage for Vitamin K from Rapini is 185% higher.
  • Rapini has less Cholesterol.

Cheese, pasteurized process, American, without added vitamin D and Broccoli raab, raw are the varieties used in this article.

Infographic

American cheese vs Rapini 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.
American cheese
American cheese
6
:
4
Rapini
Rapini
Contains more Calcium +867.6%
Contains more Magnesium +18.2%
Contains more Phosphorus +778.1%
Contains more Zinc +223.4%
Contains more Selenium +1920%
Contains more Iron +239.7%
Contains more Potassium +48.5%
Contains less Sodium -98%
Contains more Manganese +863.4%
Equal in Copper - 0.042
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +867.6%
Contains more Magnesium +18.2%
Contains more Phosphorus +778.1%
Contains more Zinc +223.4%
Contains more Selenium +1920%
Contains more Iron +239.7%
Contains more Potassium +48.5%
Contains less Sodium -98%
Contains more Manganese +863.4%
Equal in Copper - 0.042

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.
American cheese
American cheese
4
:
8
Rapini
Rapini
Contains more Vitamin D +∞%
Contains more Vitamin B2 +81.4%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +177.5%
Contains more Vitamin E +102.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +980%
Contains more Vitamin B3 +1506.6%
Contains more Vitamin B6 +216.7%
Contains more Folate +937.5%
Contains more Vitamin K +8515.4%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Rapini
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%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +81.4%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +177.5%
Contains more Vitamin E +102.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +980%
Contains more Vitamin B3 +1506.6%
Contains more Vitamin B6 +216.7%
Contains more Folate +937.5%
Contains more Vitamin K +8515.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
American cheese
American cheese
4
:
1
Rapini
Rapini
Contains more Protein +471.9%
Contains more Fats +6387.8%
Contains more Carbs +29.8%
Contains more Other +620.2%
Contains more Water +133.7%
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Rapini
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 Protein +471.9%
Contains more Fats +6387.8%
Contains more Carbs +29.8%
Contains more Other +620.2%
Contains more Water +133.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
American cheese
American cheese
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +31576.9%
Contains more Polyunsaturated fat +889.2%
Contains less Saturated Fat -99.7%
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +31576.9%
Contains more Polyunsaturated fat +889.2%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
American cheese
American cheese
2
:
3
Rapini
Rapini
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
American cheese
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Rapini
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Rapini Opinion
Net carbs 3.7g 0.15g American cheese
Protein 18.13g 3.17g American cheese
Fats 31.79g 0.49g American cheese
Carbs 3.7g 2.85g American cheese
Calories 371kcal 22kcal American cheese
Fructose 0g 0.17g Rapini
Sugar 2.26g 0.38g Rapini
Fiber 0g 2.7g Rapini
Calcium 1045mg 108mg American cheese
Iron 0.63mg 2.14mg Rapini
Magnesium 26mg 22mg American cheese
Phosphorus 641mg 73mg American cheese
Potassium 132mg 196mg Rapini
Sodium 1671mg 33mg Rapini
Zinc 2.49mg 0.77mg American cheese
Copper 0.046mg 0.042mg American cheese
Manganese 0.041mg 0.395mg Rapini
Selenium 20.2µg 1µg American cheese
Vitamin A 945IU 2622IU Rapini
Vitamin A RAE 250µg 131µg American cheese
Vitamin E 0.8mg 1.62mg Rapini
Vitamin D 23IU 0IU American cheese
Vitamin D 0.6µg 0µg American cheese
Vitamin C 0mg 20.2mg Rapini
Vitamin B1 0.015mg 0.162mg Rapini
Vitamin B2 0.234mg 0.129mg American cheese
Vitamin B3 0.076mg 1.221mg Rapini
Vitamin B5 0.403mg 0.322mg American cheese
Vitamin B6 0.054mg 0.171mg Rapini
Folate 8µg 83µg Rapini
Vitamin B12 1.5µg 0µg American cheese
Vitamin K 2.6µg 224µg Rapini
Tryptophan 0.232mg 0.043mg American cheese
Threonine 0.772mg 0.106mg American cheese
Isoleucine 0.938mg 0.104mg American cheese
Leucine 1.716mg 0.17mg American cheese
Lysine 1.516mg 0.198mg American cheese
Methionine 0.475mg 0.048mg American cheese
Phenylalanine 0.939mg 0.128mg American cheese
Valine 1.187mg 0.153mg American cheese
Histidine 0.546mg 0.066mg American cheese
Cholesterol 100mg 0mg Rapini
Trans Fat 1.144g 0g Rapini
Saturated Fat 18.057g 0.05g Rapini
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Monounsaturated Fat 8.236g 0.026g American cheese
Polyunsaturated fat 1.286g 0.13g American cheese
Omega-6 - Eicosadienoic acid 0.009g 0g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Rapini
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
32%
American cheese
86%
Rapini
Minerals Daily Need Coverage Score
106%
American cheese
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 1638mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 100mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 18.007g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.