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  6. Rapini vs. Beef Stroganoff

Rapini vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the main differences between rapini and beef Stroganoff?

  • Rapini is richer in vitamin K, vitamin A, vitamin C, iron, vitamin B1, and calcium, yet beef Stroganoff is richer in selenium and vitamin B12.
  • Rapini's daily need coverage for vitamin K is 101% higher.
  • Rapini contains less sodium.
  • Rapini has a lower glycemic index than beef Stroganoff.

We used Broccoli raab, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this comparison.

Infographic

Rapini vs Beef Stroganoff 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
7
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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +40%
Contains more IronIron +143.2%
Contains more PhosphorusPhosphorus +46%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +∞%
Contains more CopperCopper +138.1%
Contains more ZincZinc +42.9%
Contains more SeleniumSelenium +660%

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
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 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +56%
Contains more Vitamin EVitamin E +295.1%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +1121%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +185%
Contains more Vitamin KVitamin K +117.9%
Contains more FolateFolate +23.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Rapini Beef Stroganoff DV% diff.
Vitamin K 224µg 102.8µg 101%
Vitamin C 20.2mg 0mg 22%
Manganese 0.395mg 17%
Sodium 33mg 435mg 17%
Iron 2.14mg 0.88mg 16%
Selenium 1µg 7.6µg 12%
Vitamin B12 0µg 0.26µg 11%
Vitamin B1 0.162mg 0.04mg 10%
Saturated fat 0.05g 2.324g 10%
Calcium 108mg 20mg 9%
Vitamin B6 0.171mg 0.06mg 9%
Fiber 2.7g 0.6g 8%
Vitamin E 1.62mg 0.41mg 8%
Vitamin B3 1.221mg 0.1mg 7%
Cholesterol 0mg 21mg 7%
Copper 0.042mg 0.1mg 6%
Fats 0.49g 4.6g 6%
Vitamin B5 0.322mg 6%
Magnesium 22mg 2mg 5%
Vitamin A 131µg 84µg 5%
Folate 83µg 67µg 4%
Monounsaturated fat 0.026g 1.556g 4%
Calories 22kcal 98kcal 4%
Protein 3.17g 5.1g 4%
Vitamin B2 0.129mg 0.09mg 3%
Phosphorus 73mg 50mg 3%
Zinc 0.77mg 1.1mg 3%
Potassium 196mg 140mg 2%
Carbs 2.85g 9g 2%
Polyunsaturated fat 0.13g 0.246g 1%
Net carbs 0.15g 8.4g N/A
Sugar 0.38g 1.68g N/A
Choline 18.3mg 18mg 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more WaterWater +15.8%
Contains more ProteinProtein +60.9%
Contains more FatsFats +838.8%
Contains more CarbsCarbs +215.8%
Contains more OtherOther +48.9%

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +5884.6%
Contains more Poly. FatPolyunsaturated fat +89.2%

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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 Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.