Rapini vs. Cheese sandwich — In-Depth Nutrition Comparison
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How are rapini and cheese sandwich different?
- Rapini is higher in vitamin A and vitamin C; however, cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B2, vitamin B1, and copper.
- Daily need coverage for vitamin A for rapini is 51% higher.
- Rapini contains 13 times more vitamin C than cheese sandwich. While rapini contains 20.2mg of vitamin C, cheese sandwich contains only 1.5mg.
- Rapini has less sodium.
- Rapini has a lower glycemic index (32) than cheese sandwich (54).
Broccoli raab, raw and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.
Infographic
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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 less SodiumSodium | -96.1% |
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +88.9% |
| Contains more PotassiumPotassium | +56.1% |
| Contains more IronIron | +22.4% |
| Contains more CopperCopper | +281% |
| Contains more ZincZinc | +13% |
| Contains more PhosphorusPhosphorus | +423.3% |
| Contains more ManganeseManganese | +174.2% |
| Contains more SeleniumSelenium | +2330% |
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 | +1246.7% |
| Contains more Vitamin AVitamin A | +523.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +29.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +121% |
| Contains more Vitamin B2Vitamin B2 | +231% |
| Contains more Vitamin B3Vitamin B3 | +160.9% |
| Contains more Vitamin B5Vitamin B5 | +93.2% |
| Contains more Vitamin B6Vitamin B6 | +52.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Polyunsaturated fat | 0.13g | 9.166g | 60% |
| Phosphorus | 73mg | 382mg | 44% |
| Selenium | 1µg | 24.3µg | 42% |
| Fats | 0.49g | 25g | 38% |
| Sodium | 33mg | 839mg | 35% |
| Manganese | 0.395mg | 1.083mg | 30% |
| Monounsaturated fat | 0.026g | 10.351g | 26% |
| Calories | 22kcal | 497kcal | 24% |
| Vitamin B2 | 0.129mg | 0.427mg | 23% |
| Vitamin C | 20.2mg | 1.5mg | 21% |
| Saturated fat | 0.05g | 4.129g | 19% |
| Carbs | 2.85g | 58.2g | 18% |
| Vitamin B1 | 0.162mg | 0.358mg | 16% |
| Copper | 0.042mg | 0.16mg | 13% |
| Protein | 3.17g | 9.8g | 13% |
| Vitamin A | 131µg | 21µg | 12% |
| Vitamin B3 | 1.221mg | 3.185mg | 12% |
| Vitamin E | 1.62mg | 11% | |
| Calcium | 108mg | 204mg | 10% |
| Magnesium | 22mg | 54mg | 8% |
| Vitamin B6 | 0.171mg | 0.261mg | 7% |
| Iron | 2.14mg | 2.62mg | 6% |
| Vitamin B5 | 0.322mg | 0.622mg | 6% |
| Folate | 83µg | 64µg | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Potassium | 196mg | 306mg | 3% |
| Choline | 18.3mg | 3% | |
| Fiber | 2.7g | 3.1g | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Zinc | 0.77mg | 0.87mg | 1% |
| Net carbs | 0.15g | 55.1g | N/A |
| Sugar | 0.38g | N/A | |
| Tryptophan | 0.043mg | 0.13mg | 0% |
| Threonine | 0.106mg | 0.298mg | 0% |
| Isoleucine | 0.104mg | 0.383mg | 0% |
| Leucine | 0.17mg | 0.698mg | 0% |
| Lysine | 0.198mg | 0.344mg | 0% |
| Methionine | 0.048mg | 0.167mg | 0% |
| Phenylalanine | 0.128mg | 0.472mg | 0% |
| Valine | 0.153mg | 0.438mg | 0% |
| Histidine | 0.066mg | 0.219mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more WaterWater | +2792.2% |
| Contains more ProteinProtein | +209.1% |
| Contains more FatsFats | +5002% |
| Contains more CarbsCarbs | +1942.1% |
| Contains more OtherOther | +304.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +39711.5% |
| Contains more Poly. FatPolyunsaturated fat | +6950.8% |
