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Apple strudel vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between apple strudel and rapini

  • Apple strudel has more selenium; however, rapini is richer in vitamin K, vitamin A, iron, vitamin C, folate, vitamin B1, vitamin B6, and calcium.
  • Rapini covers your daily vitamin K needs 184% more than apple strudel.
  • Rapini has 41 times less saturated fat than apple strudel. Apple strudel has 2.044g of saturated fat, while rapini has 0.05g.
  • Apple strudel has a higher glycemic index. The glycemic index of apple strudel is 59, while the glycemic index of rapini is 32.

Specific food types used in this comparison are Strudel, apple and Broccoli raab, raw.

Infographic

Apple strudel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Rapini
9
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 SeleniumSelenium +510%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +31.5%
Contains more IronIron +409.5%
Contains more CopperCopper +40%
Contains more ZincZinc +305.3%
Contains more PhosphorusPhosphorus +121.2%
Contains less SodiumSodium -75.6%
Contains more ManganeseManganese +107.9%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Rapini
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1088.2%
Contains more Vitamin AVitamin A +2083.3%
Contains more Vitamin EVitamin E +14.1%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B3Vitamin B3 +270%
Contains more Vitamin B5Vitamin B5 +19.3%
Contains more Vitamin B6Vitamin B6 +271.7%
Contains more Vitamin KVitamin K +7624.1%
Contains more FolateFolate +196.4%
~equal in Vitamin D ~0µg
~equal in Choline ~18.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Rapini
2
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 FatsFats +2185.7%
Contains more CarbsCarbs +1342.1%
Contains more WaterWater +112.8%
~equal in Protein ~3.17g
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Rapini
1
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 more Mono. FatMonounsaturated fat +12465.4%
Contains more Poly. FatPolyunsaturated fat +3988.5%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple strudel Rapini DV% diff.
Vitamin K 2.9µg 224µg 184%
Polyunsaturated fat 5.315g 0.13g 35%
Iron 0.42mg 2.14mg 22%
Vitamin C 1.7mg 20.2mg 21%
Fats 11.2g 0.49g 16%
Vitamin A 6µg 131µg 14%
Folate 28µg 83µg 14%
Calories 274kcal 22kcal 13%
Carbs 41.1g 2.85g 13%
Vitamin B6 0.046mg 0.171mg 10%
Vitamin B1 0.04mg 0.162mg 10%
Selenium 6.1µg 1µg 9%
Calcium 15mg 108mg 9%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 2.044g 0.05g 9%
Manganese 0.19mg 0.395mg 9%
Monounsaturated fat 3.267g 0.026g 8%
Vitamin B2 0.025mg 0.129mg 8%
Lysine 153mg 0.198mg 7%
Phosphorus 33mg 73mg 6%
Vitamin B3 0.33mg 1.221mg 6%
Zinc 0.19mg 0.77mg 5%
Sodium 135mg 33mg 4%
Magnesium 9mg 22mg 3%
Cholesterol 6mg 0mg 2%
Fiber 2.2g 2.7g 2%
Potassium 149mg 196mg 1%
Vitamin E 1.42mg 1.62mg 1%
Copper 0.03mg 0.042mg 1%
Vitamin B5 0.27mg 0.322mg 1%
Protein 3.3g 3.17g 0%
Net carbs 38.9g 0.15g N/A
Sugar 25.75g 0.38g N/A
Choline 17.4mg 18.3mg 0%
Tryptophan 0.039mg 0.043mg 0%
Threonine 0.119mg 0.106mg 0%
Isoleucine 0.147mg 0.104mg 0%
Leucine 0.257mg 0.17mg 0%
Methionine 0.067mg 0.048mg 0%
Phenylalanine 0.151mg 0.128mg 0%
Valine 0.164mg 0.153mg 0%
Histidine 0.076mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple strudel Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Apple strudel
71%
Rapini
Minerals Daily Need Coverage Score
14%
Apple strudel
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 25.37g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 102mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 1.994g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 27)
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 is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $0.4)

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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.