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  6. Rapini vs. Beef broiled

Rapini vs. Beef broiled — In-Depth Nutrition Comparison

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The main differences between rapini and beef broiled

  • Rapini is richer in vitamin K, vitamin A, vitamin C, and folate, yet beef broiled is richer in vitamin B12, zinc, selenium, and vitamin B3.
  • Daily need coverage for vitamin K for rapini is 186% higher.
  • Rapini contains less saturated fat.
  • Beef broiled has a lower glycemic index than rapini.

Food types used in this article are Broccoli raab, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Rapini vs Beef broiled 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more CalciumCalcium +500%
Contains less SodiumSodium -54.2%
Contains more ManganeseManganese +3191.7%
Contains more PotassiumPotassium +62.2%
Contains more IronIron +21.5%
Contains more CopperCopper +102.4%
Contains more ZincZinc +719.5%
Contains more PhosphorusPhosphorus +171.2%
Contains more SeleniumSelenium +2050%
~equal in Magnesium ~21mg

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
Rapini
6
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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +18566.7%
Contains more FolateFolate +822.2%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +340.5%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more Vitamin B6Vitamin B6 +123.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +350.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Beef broiled DV% diff.
Vitamin K 224µg 1.2µg 186%
Vitamin B12 0µg 2.64µg 110%
Zinc 0.77mg 6.31mg 50%
Protein 3.17g 25.93g 46%
Selenium 1µg 21.5µg 37%
Cholesterol 0mg 88mg 29%
Saturated fat 0.05g 5.895g 27%
Vitamin B3 1.221mg 5.378mg 26%
Fats 0.49g 15.41g 23%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 9µg 19%
Phosphorus 73mg 198mg 18%
Manganese 0.395mg 0.012mg 17%
Monounsaturated fat 0.026g 6.668g 17%
Vitamin B6 0.171mg 0.382mg 16%
Vitamin A 131µg 3µg 14%
Choline 18.3mg 82.4mg 12%
Fiber 2.7g 0g 11%
Calories 22kcal 250kcal 11%
Vitamin B1 0.162mg 0.046mg 10%
Vitamin E 1.62mg 0.12mg 10%
Calcium 108mg 18mg 9%
Vitamin B5 0.322mg 0.658mg 7%
Iron 2.14mg 2.6mg 6%
Copper 0.042mg 0.085mg 5%
Vitamin B2 0.129mg 0.176mg 4%
Potassium 196mg 318mg 4%
Sodium 33mg 72mg 2%
Polyunsaturated fat 0.13g 0.484g 2%
Carbs 2.85g 0g 1%
Net carbs 0.15g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 22mg 21mg 0%
Sugar 0.38g 0g N/A
Trans fat 0g 0.572g N/A
Tryptophan 0.043mg 0.094mg 0%
Threonine 0.106mg 0.72mg 0%
Isoleucine 0.104mg 0.822mg 0%
Leucine 0.17mg 1.45mg 0%
Lysine 0.198mg 1.54mg 0%
Methionine 0.048mg 0.478mg 0%
Phenylalanine 0.128mg 0.725mg 0%
Valine 0.153mg 0.914mg 0%
Histidine 0.066mg 0.604mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.6%
Contains more OtherOther +38.2%
Contains more ProteinProtein +718%
Contains more FatsFats +3044.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +25546.2%
Contains more Poly. FatPolyunsaturated fat +272.3%

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.