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Rapini vs. Cream cheese — In-Depth Nutrition Comparison

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Summary of differences between Rapini and Cream cheese

  • Rapini has more Vitamin K, Iron, Vitamin C, Folate, and Manganese, however, Cream cheese is higher in Vitamin A RAE, and Selenium.
  • Rapini covers your daily need of Vitamin K 185% more than Cream cheese.
  • Rapini has less Sodium.

These are the specific foods used in this comparison Broccoli raab, raw and Cheese, cream.

Infographic

Rapini vs Cream cheese 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.
Contains more Calcium +11.3%
Contains more Iron +1845.5%
Contains more Magnesium +144.4%
Contains more Potassium +48.5%
Contains less Sodium -89.5%
Contains more Zinc +54%
Contains more Copper +133.3%
Contains more Manganese +3490.9%
Contains more Phosphorus +46.6%
Contains more Selenium +760%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Calcium +11.3%
Contains more Iron +1845.5%
Contains more Magnesium +144.4%
Contains more Potassium +48.5%
Contains less Sodium -89.5%
Contains more Zinc +54%
Contains more Copper +133.3%
Contains more Manganese +3490.9%
Contains more Phosphorus +46.6%
Contains more Selenium +760%

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
8
:
Contains more Vitamin A +136%
Contains more Vitamin E +88.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +604.3%
Contains more Vitamin B3 +1241.8%
Contains more Vitamin B6 +205.4%
Contains more Folate +822.2%
Contains more Vitamin K +10566.7%
Contains more Vitamin B2 +78.3%
Contains more Vitamin B5 +60.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin A +136%
Contains more Vitamin E +88.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +604.3%
Contains more Vitamin B3 +1241.8%
Contains more Vitamin B6 +205.4%
Contains more Folate +822.2%
Contains more Vitamin K +10566.7%
Contains more Vitamin B2 +78.3%
Contains more Vitamin B5 +60.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +75.9%
Contains more Protein +94%
Contains more Fats +6928.6%
Contains more Carbs +93.7%
Contains more Other +35.1%
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Water +75.9%
Contains more Protein +94%
Contains more Fats +6928.6%
Contains more Carbs +93.7%
Contains more Other +35.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +34157.7%
Contains more Polyunsaturated fat +1040.8%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +34157.7%
Contains more Polyunsaturated fat +1040.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Lactose +∞%
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Cream cheese Opinion
Net carbs 0.15g 5.52g Cream cheese
Protein 3.17g 6.15g Cream cheese
Fats 0.49g 34.44g Cream cheese
Carbs 2.85g 5.52g Cream cheese
Calories 22kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Fructose 0.17g 0g Rapini
Sugar 0.38g 3.76g Rapini
Fiber 2.7g 0g Rapini
Calcium 108mg 97mg Rapini
Iron 2.14mg 0.11mg Rapini
Magnesium 22mg 9mg Rapini
Phosphorus 73mg 107mg Cream cheese
Potassium 196mg 132mg Rapini
Sodium 33mg 314mg Rapini
Zinc 0.77mg 0.5mg Rapini
Copper 0.042mg 0.018mg Rapini
Manganese 0.395mg 0.011mg Rapini
Selenium 1µg 8.6µg Cream cheese
Vitamin A 2622IU 1111IU Rapini
Vitamin A RAE 131µg 308µg Cream cheese
Vitamin E 1.62mg 0.86mg Rapini
Vitamin C 20.2mg 0mg Rapini
Vitamin B1 0.162mg 0.023mg Rapini
Vitamin B2 0.129mg 0.23mg Cream cheese
Vitamin B3 1.221mg 0.091mg Rapini
Vitamin B5 0.322mg 0.517mg Cream cheese
Vitamin B6 0.171mg 0.056mg Rapini
Folate 83µg 9µg Rapini
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 224µg 2.1µg Rapini
Tryptophan 0.043mg 0.069mg Cream cheese
Threonine 0.106mg 0.233mg Cream cheese
Isoleucine 0.104mg 0.324mg Cream cheese
Leucine 0.17mg 0.657mg Cream cheese
Lysine 0.198mg 0.567mg Cream cheese
Methionine 0.048mg 0.191mg Cream cheese
Phenylalanine 0.128mg 0.291mg Cream cheese
Valine 0.153mg 0.395mg Cream cheese
Histidine 0.066mg 0.175mg Cream cheese
Cholesterol 0mg 101mg Rapini
Saturated Fat 0.05g 20.213g Rapini
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 0.026g 8.907g Cream cheese
Polyunsaturated fat 0.13g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Cream cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
19%
Cream cheese
Minerals Daily Need Coverage Score
27%
Rapini
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.38g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 281mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 20.163g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.6)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 32)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.