Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beefsteak raw
  5. Compare
  6. Beefsteak raw vs. Rapini

Beefsteak raw vs. Rapini — In-Depth Nutrition Comparison

Compare

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 C, and Folate.
  • Rapini covers your daily Vitamin K needs 185% more than Beefsteak raw.
  • Rapini contains less Cholesterol.

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.
Beefsteak raw
Beefsteak raw
6
:
4
Rapini
Rapini
Contains more Magnesium +13.6%
Contains more Phosphorus +201.4%
Contains more Potassium +91.3%
Contains more Zinc +588.3%
Contains more Copper +88.1%
Contains more Selenium +2690%
Contains more Calcium +2060%
Contains less Sodium -40%
Equal in Iron - 2.14
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +13.6%
Contains more Phosphorus +201.4%
Contains more Potassium +91.3%
Contains more Zinc +588.3%
Contains more Copper +88.1%
Contains more Selenium +2690%
Contains more Calcium +2060%
Contains less Sodium -40%
Equal in Iron - 2.14

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.
Beefsteak raw
Beefsteak raw
5
:
7
Rapini
Rapini
Contains more Vitamin D +∞%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B3 +313.4%
Contains more Vitamin B6 +217.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +43600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116%
Contains more Folate +2666.7%
Contains more Vitamin K +14833.3%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
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 +41.1%
Contains more Vitamin B3 +313.4%
Contains more Vitamin B6 +217.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +43600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116%
Contains more Folate +2666.7%
Contains more Vitamin K +14833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
3
Rapini
Rapini
Contains more Protein +574.4%
Contains more Fats +993.9%
Contains more Carbs +∞%
Contains more Water +26.9%
Contains more Other +184.8%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +574.4%
Contains more Fats +993.9%
Contains more Carbs +∞%
Contains more Water +26.9%
Contains more Other +184.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +8953.8%
Contains more Polyunsaturated fat +45.4%
Contains less Saturated Fat -97.3%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +8953.8%
Contains more Polyunsaturated fat +45.4%
Contains less Saturated Fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Rapini Opinion
Net carbs 0g 0.15g Rapini
Protein 21.38g 3.17g Beefsteak raw
Fats 5.36g 0.49g Beefsteak raw
Carbs 0g 2.85g Rapini
Calories 134kcal 22kcal Beefsteak raw
Fructose 0.17g Rapini
Sugar 0g 0.38g Beefsteak raw
Fiber 0g 2.7g Rapini
Calcium 5mg 108mg Rapini
Iron 2mg 2.14mg Rapini
Magnesium 25mg 22mg Beefsteak raw
Phosphorus 220mg 73mg Beefsteak raw
Potassium 375mg 196mg Beefsteak raw
Sodium 55mg 33mg Rapini
Zinc 5.3mg 0.77mg Beefsteak raw
Copper 0.079mg 0.042mg Beefsteak raw
Manganese 0.395mg Rapini
Selenium 27.9µg 1µg Beefsteak raw
Vitamin A 6IU 2622IU Rapini
Vitamin A RAE 2µg 131µg Rapini
Vitamin E 1.62mg Rapini
Vitamin D 3IU 0IU Beefsteak raw
Vitamin D 0.1µg 0µg Beefsteak raw
Vitamin C 0mg 20.2mg Rapini
Vitamin B1 0.075mg 0.162mg Rapini
Vitamin B2 0.182mg 0.129mg Beefsteak raw
Vitamin B3 5.048mg 1.221mg Beefsteak raw
Vitamin B5 0.322mg Rapini
Vitamin B6 0.543mg 0.171mg Beefsteak raw
Folate 3µg 83µg Rapini
Vitamin B12 2.69µg 0µg Beefsteak raw
Vitamin K 1.5µg 224µg Rapini
Tryptophan 0.262mg 0.043mg Beefsteak raw
Threonine 1.099mg 0.106mg Beefsteak raw
Isoleucine 1.09mg 0.104mg Beefsteak raw
Leucine 2.011mg 0.17mg Beefsteak raw
Lysine 2.247mg 0.198mg Beefsteak raw
Methionine 0.621mg 0.048mg Beefsteak raw
Phenylalanine 0.931mg 0.128mg Beefsteak raw
Valine 1.152mg 0.153mg Beefsteak raw
Histidine 0.868mg 0.066mg Beefsteak raw
Cholesterol 67mg 0mg Rapini
Trans Fat 0.253g 0g Rapini
Saturated Fat 1.875g 0.05g Rapini
Omega-3 - DPA 0.008g 0g Beefsteak raw
Monounsaturated Fat 2.354g 0.026g Beefsteak raw
Polyunsaturated fat 0.189g 0.13g Beefsteak raw
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

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

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
52%
Beefsteak raw
86%
Rapini
Minerals Daily Need Coverage Score
55%
Beefsteak raw
27%
Rapini

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 1.825g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
Which food is richer in vitamins?
?
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. 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.