Rapini vs. Cheese — In-Depth Nutrition Comparison
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A recap on differences between rapini and cheese
- Rapini is higher in vitamin K and vitamin A, yet cheese is higher in calcium, phosphorus, selenium, vitamin B12, and zinc.
- Rapini covers your daily vitamin K needs 185% more than cheese.
- Rapini contains 2 times more vitamin A than cheese. While rapini contains 2622IU of vitamin A, cheese contains only 1242IU.
- The amount of sodium in rapini is lower.
- The glycemic index of cheese is lower.
Food varieties used in this article are Broccoli raab, raw and Cheese, cheddar.
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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.
| Contains more PotassiumPotassium | +157.9% |
| Contains more IronIron | +1428.6% |
| Contains more CopperCopper | +40% |
| Contains less SodiumSodium | -94.9% |
| Contains more ManganeseManganese | +1363% |
| Contains more MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +557.4% |
| Contains more ZincZinc | +372.7% |
| Contains more PhosphorusPhosphorus | +523.3% |
| Contains more SeleniumSelenium | +2750% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +128.2% |
| Contains more Vitamin B1Vitamin B1 | +458.6% |
| Contains more Vitamin B3Vitamin B3 | +1969.5% |
| Contains more Vitamin B6Vitamin B6 | +159.1% |
| Contains more Vitamin KVitamin K | +9233.3% |
| Contains more FolateFolate | +207.4% |
| Contains more Vitamin AVitamin A | +151.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +231.8% |
| Contains more Vitamin B5Vitamin B5 | +27.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 2.4µg | 185% |
| Saturated fat | 0.05g | 18.867g | 86% |
| Calcium | 108mg | 710mg | 60% |
| Phosphorus | 73mg | 455mg | 55% |
| Selenium | 1µg | 28.5µg | 50% |
| Fats | 0.49g | 33.31g | 50% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Protein | 3.17g | 22.87g | 39% |
| Cholesterol | 0mg | 99mg | 33% |
| Sodium | 33mg | 653mg | 27% |
| Zinc | 0.77mg | 3.64mg | 26% |
| Iron | 2.14mg | 0.14mg | 25% |
| Vitamin B2 | 0.129mg | 0.428mg | 23% |
| Monounsaturated fat | 0.026g | 9.246g | 23% |
| Vitamin A | 131µg | 330µg | 22% |
| Vitamin C | 20.2mg | 0mg | 22% |
| Calories | 22kcal | 404kcal | 19% |
| Manganese | 0.395mg | 0.027mg | 16% |
| Folate | 83µg | 27µg | 14% |
| Vitamin B1 | 0.162mg | 0.029mg | 11% |
| Fiber | 2.7g | 0g | 11% |
| Polyunsaturated fat | 0.13g | 1.421g | 9% |
| Vitamin B6 | 0.171mg | 0.066mg | 8% |
| Vitamin B3 | 1.221mg | 0.059mg | 7% |
| Vitamin E | 1.62mg | 0.71mg | 6% |
| Potassium | 196mg | 76mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin B5 | 0.322mg | 0.41mg | 2% |
| Copper | 0.042mg | 0.03mg | 1% |
| Magnesium | 22mg | 27mg | 1% |
| Carbs | 2.85g | 3.09g | 0% |
| Net carbs | 0.15g | 3.09g | N/A |
| Sugar | 0.38g | 0.48g | N/A |
| Trans fat | 0g | 0.917g | N/A |
| Choline | 18.3mg | 16.5mg | 0% |
| Tryptophan | 0.043mg | 0.547mg | 0% |
| Threonine | 0.106mg | 1.044mg | 0% |
| Isoleucine | 0.104mg | 1.206mg | 0% |
| Leucine | 0.17mg | 1.939mg | 0% |
| Lysine | 0.198mg | 1.025mg | 0% |
| Methionine | 0.048mg | 0.547mg | 0% |
| Phenylalanine | 0.128mg | 1.074mg | 0% |
| Valine | 0.153mg | 1.404mg | 0% |
| Histidine | 0.066mg | 0.547mg | 0% |
| Fructose | 0.17g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +150% |
| Contains more ProteinProtein | +621.5% |
| Contains more FatsFats | +6698% |
| Contains more OtherOther | +294.7% |
~equal in
Carbs
~3.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +35461.5% |
| Contains more Poly. FatPolyunsaturated fat | +993.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +160% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
