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  6. Rapini vs. Wheat Bread

Rapini vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between rapini and wheat Bread

  • Rapini has more vitamin K, vitamin A, and vitamin C, while wheat Bread has more selenium, manganese, vitamin B3, iron, vitamin B1, and vitamin B2.
  • Rapini's daily need coverage for vitamin K is 182% higher.
  • The amount of sodium in rapini is lower.
  • Rapini has a lower glycemic index. The glycemic index of rapini is 32, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Broccoli raab, raw and Bread, wheat, toasted.

Infographic

Rapini vs Wheat Bread 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
1
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -94.5%
Contains more MagnesiumMagnesium +168.2%
Contains more CalciumCalcium +52.8%
Contains more PotassiumPotassium +13.8%
Contains more IronIron +91.1%
Contains more CopperCopper +371.4%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +157.5%
Contains more ManganeseManganese +248.6%
Contains more SeleniumSelenium +3240%

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
5
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +10000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin KVitamin K +3829.8%
Contains more Vitamin B1Vitamin B1 +171%
Contains more Vitamin B2Vitamin B2 +196.1%
Contains more Vitamin B3Vitamin B3 +411.9%
Contains more Vitamin B5Vitamin B5 +41.6%
Contains more CholineCholine +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Rapini Wheat Bread DV% diff.
Vitamin K 224µg 5.7µg 182%
Selenium 1µg 33.4µg 59%
Manganese 0.395mg 1.377mg 43%
Vitamin B3 1.221mg 6.25mg 31%
Sodium 33mg 601mg 25%
Iron 2.14mg 4.09mg 24%
Vitamin B1 0.162mg 0.439mg 23%
Vitamin C 20.2mg 0.2mg 22%
Protein 3.17g 12.96g 20%
Vitamin B2 0.129mg 0.382mg 19%
Carbs 2.85g 55.77g 18%
Copper 0.042mg 0.198mg 17%
Phosphorus 73mg 188mg 16%
Vitamin A 131µg 0µg 15%
Calories 22kcal 313kcal 15%
Polyunsaturated fat 0.13g 1.72g 11%
Vitamin E 1.62mg 0.24mg 9%
Magnesium 22mg 59mg 9%
Fiber 2.7g 4.7g 8%
Zinc 0.77mg 1.47mg 6%
Fats 0.49g 4.27g 6%
Calcium 108mg 165mg 6%
Saturated fat 0.05g 0.989g 4%
Vitamin B5 0.322mg 0.456mg 3%
Monounsaturated fat 0.026g 1.019g 2%
Vitamin B6 0.171mg 0.153mg 1%
Folate 83µg 86µg 1%
Choline 18.3mg 22.1mg 1%
Potassium 196mg 223mg 1%
Net carbs 0.15g 51.07g N/A
Sugar 0.38g 6.42g N/A
Tryptophan 0.043mg 0.092mg 0%
Threonine 0.106mg 0.299mg 0%
Isoleucine 0.104mg 0.258mg 0%
Leucine 0.17mg 0.461mg 0%
Lysine 0.198mg 0.215mg 0%
Methionine 0.048mg 0.105mg 0%
Phenylalanine 0.128mg 0.315mg 0%
Valine 0.153mg 0.31mg 0%
Histidine 0.066mg 0.15mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +282%
Contains more ProteinProtein +308.8%
Contains more FatsFats +771.4%
Contains more CarbsCarbs +1856.8%
Contains more OtherOther +194.7%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +3819.2%
Contains more Poly. FatPolyunsaturated fat +1223.1%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.