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  6. Rapini vs. Mozzarella

Rapini vs. Mozzarella — In-Depth Nutrition Comparison

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Summary of differences between rapini and mozzarella

  • Rapini has more vitamin K, vitamin A, iron, and vitamin C; however, mozzarella is higher in phosphorus, calcium, vitamin B12, selenium, and zinc.
  • Rapini covers your daily need for vitamin K, 185% more than mozzarella.
  • Rapini has less saturated fat.

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

Infographic

Rapini vs Mozzarella 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
4
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +106.3%
Contains more IronIron +756%
Contains more CopperCopper +55.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +576.9%
Contains more ZincZinc +306.5%
Contains more PhosphorusPhosphorus +617.8%
Contains less SodiumSodium -51.5%
Contains more SeleniumSelenium +1470%

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
8
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +980%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B3Vitamin B3 +917.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more Vitamin KVitamin K +12344.4%
Contains more FolateFolate +822.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~137µg
~equal in Choline ~18.4mg

All nutrients comparison - raw data values

Nutrient Rapini Mozzarella DV% diff.
Vitamin K 224µg 1.8µg 185%
Phosphorus 73mg 524mg 64%
Calcium 108mg 731mg 62%
Saturated fat 0.05g 10.867g 49%
Protein 3.17g 27.5g 49%
Vitamin B12 0µg 0.92µg 38%
Selenium 1µg 15.7µg 27%
Fats 0.49g 17.1g 26%
Iron 2.14mg 0.25mg 24%
Vitamin C 20.2mg 0mg 22%
Zinc 0.77mg 3.13mg 21%
Folate 83µg 9µg 19%
Cholesterol 0mg 54mg 18%
Manganese 0.395mg 17%
Vitamin B2 0.129mg 0.34mg 16%
Calories 22kcal 280kcal 13%
Monounsaturated fat 0.026g 4.844g 12%
Vitamin B1 0.162mg 0.02mg 12%
Fiber 2.7g 0g 11%
Vitamin E 1.62mg 0.15mg 10%
Vitamin B3 1.221mg 0.12mg 7%
Vitamin B6 0.171mg 0.08mg 7%
Vitamin B5 0.322mg 6%
Polyunsaturated fat 0.13g 0.509g 3%
Potassium 196mg 95mg 3%
Copper 0.042mg 0.027mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Vitamin A 131µg 137µg 1%
Magnesium 22mg 26mg 1%
Sodium 33mg 16mg 1%
Carbs 2.85g 3.1g 0%
Net carbs 0.15g 3.1g N/A
Sugar 0.38g 1.23g N/A
Choline 18.3mg 18.4mg 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +85.5%
Contains more ProteinProtein +767.5%
Contains more FatsFats +3389.8%
Contains more OtherOther +155.3%
~equal in Carbs ~3.1g

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +18530.8%
Contains more Poly. FatPolyunsaturated fat +291.5%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.