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Rapini vs. Butter cookie — In-Depth Nutrition Comparison

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Differences between rapini and butter cookie

  • Rapini has more vitamin K, vitamin A, and vitamin C, while butter cookie has more copper, vitamin B1, vitamin B2, vitamin B12, and selenium.
  • Rapini's daily need coverage for vitamin K is 185% higher.
  • The amount of saturated fat in rapini is lower.
  • Rapini has a lower glycemic index. The glycemic index of rapini is 32, while the glycemic index of butter cookie is 55.

The food types used in this comparison are Broccoli raab, raw and Cookies, butter, commercially prepared, enriched.

Infographic

Rapini vs Butter cookie 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
6
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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +272.4%
Contains more PotassiumPotassium +76.6%
Contains more ZincZinc +102.6%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +132.4%
Contains more CopperCopper +376.2%
Contains more PhosphorusPhosphorus +39.7%
Contains more SeleniumSelenium +740%
~equal in Iron ~2.22mg

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
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +179.3%
Contains more Vitamin B6Vitamin B6 +375%
Contains more Vitamin KVitamin K +13076.5%
Contains more CholineCholine +181.5%
Contains more Vitamin AVitamin A +26%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +128.4%
Contains more Vitamin B2Vitamin B2 +159.7%
Contains more Vitamin B3Vitamin B3 +161.3%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~76µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1912%
Contains more ProteinProtein +92.4%
Contains more FatsFats +3736.7%
Contains more CarbsCarbs +2317.5%
Contains more OtherOther +70.2%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +21138.5%
Contains more Poly. FatPolyunsaturated fat +655.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Butter cookie DV% diff.
Vitamin K 224µg 1.7µg 185%
Saturated fat 0.05g 11.051g 50%
Cholesterol 0mg 117mg 39%
Fats 0.49g 18.8g 28%
Calories 22kcal 467kcal 22%
Vitamin C 20.2mg 0mg 22%
Carbs 2.85g 68.9g 22%
Copper 0.042mg 0.2mg 18%
Vitamin B1 0.162mg 0.37mg 17%
Vitamin B2 0.129mg 0.335mg 16%
Vitamin B12 0µg 0.36µg 15%
Monounsaturated fat 0.026g 5.522g 14%
Selenium 1µg 8.4µg 13%
Vitamin B3 1.221mg 3.19mg 12%
Sodium 33mg 282mg 11%
Vitamin B6 0.171mg 0.036mg 10%
Manganese 0.395mg 0.17mg 10%
Calcium 108mg 29mg 8%
Fiber 2.7g 0.8g 8%
Vitamin E 1.62mg 0.58mg 7%
Protein 3.17g 6.1g 6%
Polyunsaturated fat 0.13g 0.982g 6%
Vitamin A 131µg 165µg 4%
Phosphorus 73mg 102mg 4%
Zinc 0.77mg 0.38mg 4%
Vitamin B5 0.322mg 0.488mg 3%
Potassium 196mg 111mg 3%
Vitamin D 0µg 0.4µg 2%
Magnesium 22mg 12mg 2%
Vitamin D 0IU 16IU 2%
Folate 83µg 76µg 2%
Choline 18.3mg 6.5mg 2%
Iron 2.14mg 2.22mg 1%
Net carbs 0.15g 68.1g N/A
Sugar 0.38g 20.24g N/A
Tryptophan 0.043mg 0.084mg 0%
Threonine 0.106mg 0.215mg 0%
Isoleucine 0.104mg 0.277mg 0%
Leucine 0.17mg 0.471mg 0%
Lysine 0.198mg 0.308mg 0%
Methionine 0.048mg 0.131mg 0%
Phenylalanine 0.128mg 0.299mg 0%
Valine 0.153mg 0.315mg 0%
Histidine 0.066mg 0.136mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Butter cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Butter cookie
Minerals Daily Need Coverage Score
27%
Rapini
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 19.86g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 249mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 11.001g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 23)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.