Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rapini vs. Apple strudel — In-Depth Nutrition Comparison

Compare

Significant differences between rapini and apple strudel

  • Rapini has more vitamin K, vitamin A, iron, vitamin C, folate, vitamin B1, vitamin B6, and calcium; however, apple strudel is richer in selenium.
  • Rapini covers your daily vitamin K needs 184% more than apple strudel.
  • Apple strudel has 87 times less vitamin A than rapini. Rapini has 2622IU of vitamin A, while apple strudel has 30IU.
  • Rapini contains less saturated fat.
  • 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 Broccoli raab, raw and Strudel, apple.

Infographic

Rapini vs Apple strudel 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.
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%
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%
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%
Contains more SeleniumSelenium +510%

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.
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%
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%
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%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~17.4mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Apple strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
71%
Rapini
12%
Apple strudel
Minerals Daily Need Coverage Score
27%
Rapini
14%
Apple strudel

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.