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Rapini vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Significant differences between rapini and parmigiano-Reggiano

  • Rapini has more vitamin K and vitamin A; however, parmigiano-Reggiano is richer in calcium, vitamin B12, phosphorus, selenium, and zinc.
  • Rapini covers your daily vitamin K needs 185% more than parmigiano-Reggiano.
  • Parmigiano-Reggiano has 4 times less vitamin A than rapini. Rapini has 2622IU of vitamin A, while parmigiano-Reggiano has 605IU.
  • Rapini contains less sodium.

Specific food types used in this comparison are Broccoli raab, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Rapini vs Parmigiano-Reggiano 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
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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more PotassiumPotassium +56.8%
Contains more IronIron +137.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +364.7%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +926.9%
Contains more CopperCopper +466.7%
Contains more ZincZinc +402.6%
Contains more PhosphorusPhosphorus +898.6%
Contains more SeleniumSelenium +1670%

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
7
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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +852.9%
Contains more Vitamin B1Vitamin B1 +458.6%
Contains more Vitamin B3Vitamin B3 +971.1%
Contains more Vitamin B6Vitamin B6 +249%
Contains more Vitamin KVitamin K +13076.5%
Contains more FolateFolate +730%
Contains more Vitamin AVitamin A +22.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +276.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.1%
~equal in Vitamin B5 ~0.325mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +108%
Contains more WaterWater +82.9%
Contains more ProteinProtein +530.9%
Contains more FatsFats +3981.6%
Contains more OtherOther +754.3%

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
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +23353.8%
Contains more Poly. FatPolyunsaturated fat +255.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Parmigiano-Reggiano DV% diff.
Vitamin K 224µg 1.7µg 185%
Calcium 108mg 1109mg 100%
Phosphorus 73mg 729mg 94%
Vitamin B12 0µg 2.26µg 94%
Sodium 33mg 1529mg 65%
Saturated fat 0.05g 13.317g 60%
Protein 3.17g 20g 34%
Fats 0.49g 20g 30%
Selenium 1µg 17.7µg 30%
Cholesterol 0mg 88mg 29%
Zinc 0.77mg 3.87mg 28%
Vitamin B2 0.129mg 0.486mg 27%
Vitamin C 20.2mg 0mg 22%
Copper 0.042mg 0.238mg 22%
Folate 83µg 10µg 18%
Iron 2.14mg 0.9mg 16%
Monounsaturated fat 0.026g 6.098g 15%
Manganese 0.395mg 0.085mg 13%
Calories 22kcal 265kcal 12%
Fiber 2.7g 0g 11%
Vitamin B1 0.162mg 0.029mg 11%
Vitamin E 1.62mg 0.17mg 10%
Vitamin B6 0.171mg 0.049mg 9%
Vitamin B3 1.221mg 0.114mg 7%
Magnesium 22mg 38mg 4%
Vitamin A 131µg 160µg 3%
Vitamin D 0µg 0.4µg 2%
Polyunsaturated fat 0.13g 0.462g 2%
Potassium 196mg 125mg 2%
Vitamin D 0IU 15IU 2%
Net carbs 0.15g 1.37g N/A
Carbs 2.85g 1.37g 0%
Sugar 0.38g 0g N/A
Vitamin B5 0.322mg 0.325mg 0%
Choline 18.3mg 20.7mg 0%
Tryptophan 0.043mg 0.24mg 0%
Threonine 0.106mg 1.519mg 0%
Isoleucine 0.104mg 1.2mg 0%
Leucine 0.17mg 2.983mg 0%
Lysine 0.198mg 2.459mg 0%
Methionine 0.048mg 0.369mg 0%
Phenylalanine 0.128mg 1.604mg 0%
Valine 0.153mg 1.498mg 0%
Histidine 0.066mg 0.752mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Parmigiano-Reggiano
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
40%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
27%
Rapini
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 1496mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 13.267g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.8)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.