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  6. Rapini vs. Buttermilk

Rapini vs. Buttermilk — In-Depth Nutrition Comparison

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The main differences between rapini and buttermilk

  • Rapini is richer than buttermilk in vitamin K, vitamin A, iron, vitamin C, folate, manganese, fiber, vitamin B1, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin K for rapini is 187% higher.

Food types used in this article are Broccoli raab, raw and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Rapini vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +4180%
Contains more CopperCopper +281.8%
Contains more ZincZinc +83.3%
Contains less SodiumSodium -82.6%
Contains more ManganeseManganese +19650%
Contains more PhosphorusPhosphorus +21.9%
Contains more SeleniumSelenium +100%
~equal in Calcium ~116mg

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
9
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +1920%
Contains more Vitamin AVitamin A +835.7%
Contains more Vitamin EVitamin E +3140%
Contains more Vitamin B1Vitamin B1 +376.5%
Contains more Vitamin B3Vitamin B3 +2005.2%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more Vitamin B6Vitamin B6 +402.9%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +1560%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~17.7mg

All nutrients comparison - raw data values

Nutrient Rapini Buttermilk DV% diff.
Vitamin K 224µg 0.1µg 187%
Iron 2.14mg 0.05mg 26%
Vitamin C 20.2mg 1mg 21%
Folate 83µg 5µg 20%
Manganese 0.395mg 0.002mg 17%
Vitamin A 131µg 14µg 13%
Vitamin B6 0.171mg 0.034mg 11%
Fiber 2.7g 0g 11%
Vitamin B1 0.162mg 0.034mg 11%
Vitamin E 1.62mg 0.05mg 10%
Vitamin B12 0µg 0.22µg 9%
Sodium 33mg 190mg 7%
Vitamin B3 1.221mg 0.058mg 7%
Magnesium 22mg 11mg 3%
Copper 0.042mg 0.011mg 3%
Zinc 0.77mg 0.42mg 3%
Vitamin B2 0.129mg 0.154mg 2%
Saturated fat 0.05g 0.548g 2%
Phosphorus 73mg 89mg 2%
Selenium 1µg 2µg 2%
Vitamin B5 0.322mg 0.275mg 1%
Monounsaturated fat 0.026g 0.254g 1%
Polyunsaturated fat 0.13g 0.033g 1%
Calories 22kcal 40kcal 1%
Potassium 196mg 151mg 1%
Calcium 108mg 116mg 1%
Cholesterol 0mg 4mg 1%
Carbs 2.85g 4.79g 1%
Fats 0.49g 0.88g 1%
Protein 3.17g 3.31g 0%
Net carbs 0.15g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.38g 4.79g N/A
Choline 18.3mg 17.7mg 0%
Tryptophan 0.043mg 0.042mg 0%
Threonine 0.106mg 0.141mg 0%
Isoleucine 0.104mg 0.171mg 0%
Leucine 0.17mg 0.313mg 0%
Lysine 0.198mg 0.277mg 0%
Methionine 0.048mg 0.087mg 0%
Phenylalanine 0.128mg 0.171mg 0%
Valine 0.153mg 0.217mg 0%
Histidine 0.066mg 0.1mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more FatsFats +79.6%
Contains more CarbsCarbs +68.1%
~equal in Protein ~3.31g
~equal in Water ~90.13g
~equal in Other ~0.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Poly. FatPolyunsaturated fat +293.9%
Contains more Mono. FatMonounsaturated fat +876.9%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.