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  6. Beefsteak raw vs. Rapini

Beefsteak raw vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and rapini

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus; however, rapini is richer in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily vitamin K needs 185% more than beefsteak raw.
  • Rapini contains less cholesterol.
  • Rapini has a higher glycemic index. The glycemic index of rapini is 32, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Broccoli raab, raw.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Rapini
Rapini
3
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 MagnesiumMagnesium +13.6%
Contains more PotassiumPotassium +91.3%
Contains more CopperCopper +88.1%
Contains more ZincZinc +588.3%
Contains more PhosphorusPhosphorus +201.4%
Contains more SeleniumSelenium +2690%
Contains more CalciumCalcium +2060%
Contains less SodiumSodium -40%
~equal in Iron ~2.14mg

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Rapini
Rapini
8
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.1%
Contains more Vitamin B3Vitamin B3 +313.4%
Contains more Vitamin B6Vitamin B6 +217.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6450%
Contains more Vitamin B1Vitamin B1 +116%
Contains more Vitamin KVitamin K +14833.3%
Contains more FolateFolate +2666.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Rapini DV% diff.
Vitamin K 1.5µg 224µg 185%
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 1µg 49%
Zinc 5.3mg 0.77mg 41%
Protein 21.38g 3.17g 36%
Vitamin B6 0.543mg 0.171mg 29%
Vitamin B3 5.048mg 1.221mg 24%
Vitamin C 0mg 20.2mg 22%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 73mg 21%
Folate 3µg 83µg 20%
Manganese 0.395mg 17%
Vitamin A 2µg 131µg 14%
Vitamin E 1.62mg 11%
Fiber 0g 2.7g 11%
Calcium 5mg 108mg 10%
Saturated fat 1.875g 0.05g 8%
Vitamin B1 0.075mg 0.162mg 7%
Fats 5.36g 0.49g 7%
Vitamin B5 0.322mg 6%
Monounsaturated fat 2.354g 0.026g 6%
Calories 134kcal 22kcal 6%
Potassium 375mg 196mg 5%
Vitamin B2 0.182mg 0.129mg 4%
Copper 0.079mg 0.042mg 4%
Choline 18.3mg 3%
Iron 2mg 2.14mg 2%
Vitamin D 0.1µg 0µg 1%
Sodium 55mg 33mg 1%
Magnesium 25mg 22mg 1%
Carbs 0g 2.85g 1%
Net carbs 0g 0.15g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.38g N/A
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.13g 0%
Tryptophan 0.262mg 0.043mg 0%
Threonine 1.099mg 0.106mg 0%
Isoleucine 1.09mg 0.104mg 0%
Leucine 2.011mg 0.17mg 0%
Lysine 2.247mg 0.198mg 0%
Methionine 0.621mg 0.048mg 0%
Phenylalanine 0.931mg 0.128mg 0%
Valine 1.152mg 0.153mg 0%
Histidine 0.868mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 ProteinProtein +574.4%
Contains more FatsFats +993.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.9%
Contains more OtherOther +184.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Rapini
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 +8953.8%
Contains more Poly. FatPolyunsaturated fat +45.4%
Contains less Sat. FatSaturated fat -97.3%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.