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  6. Rapini vs. Chicken meat

Rapini vs. Chicken meat — In-Depth Nutrition Comparison

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A recap on differences between rapini and chicken meat

  • Rapini is higher in vitamin K, vitamin A, vitamin C, folate, and manganese, yet chicken meat is higher in vitamin B3, selenium, and vitamin B6.
  • Rapini covers your daily vitamin K needs 185% more than chicken meat.
  • The amount of saturated fat in rapini is lower.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Broccoli raab, raw and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Rapini vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +620%
Contains more IronIron +69.8%
Contains less SodiumSodium -59.8%
Contains more ManganeseManganese +1875%
Contains more PotassiumPotassium +13.8%
Contains more CopperCopper +57.1%
Contains more ZincZinc +151.9%
Contains more PhosphorusPhosphorus +149.3%
Contains more SeleniumSelenium +2290%
~equal in Magnesium ~23mg

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
6
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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +172.9%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin KVitamin K +9233.3%
Contains more FolateFolate +1560%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +595.1%
Contains more Vitamin B5Vitamin B5 +219.9%
Contains more Vitamin B6Vitamin B6 +133.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +260.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Chicken meat DV% diff.
Vitamin K 224µg 2.4µg 185%
Protein 3.17g 27.3g 48%
Vitamin B3 1.221mg 8.487mg 45%
Selenium 1µg 23.9µg 42%
Cholesterol 0mg 88mg 29%
Vitamin C 20.2mg 0mg 22%
Fats 0.49g 13.6g 20%
Folate 83µg 5µg 20%
Polyunsaturated fat 0.13g 2.97g 19%
Vitamin B6 0.171mg 0.4mg 18%
Saturated fat 0.05g 3.79g 17%
Manganese 0.395mg 0.02mg 16%
Phosphorus 73mg 182mg 16%
Vitamin B5 0.322mg 1.03mg 14%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 0.026g 5.34g 13%
Zinc 0.77mg 1.94mg 11%
Fiber 2.7g 0g 11%
Iron 2.14mg 1.26mg 11%
Calories 22kcal 239kcal 11%
Vitamin A 131µg 48µg 9%
Vitamin E 1.62mg 0.27mg 9%
Calcium 108mg 15mg 9%
Choline 18.3mg 65.9mg 9%
Vitamin B1 0.162mg 0.063mg 8%
Vitamin B2 0.129mg 0.168mg 3%
Copper 0.042mg 0.066mg 3%
Sodium 33mg 82mg 2%
Potassium 196mg 223mg 1%
Carbs 2.85g 0g 1%
Net carbs 0.15g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 22mg 23mg 0%
Sugar 0.38g 0g N/A
Tryptophan 0.043mg 0.305mg 0%
Threonine 0.106mg 1.128mg 0%
Isoleucine 0.104mg 1.362mg 0%
Leucine 0.17mg 1.986mg 0%
Lysine 0.198mg 2.223mg 0%
Methionine 0.048mg 0.726mg 0%
Phenylalanine 0.128mg 1.061mg 0%
Valine 0.153mg 1.325mg 0%
Histidine 0.066mg 0.802mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.7%
Contains more OtherOther +-368.6%
Contains more ProteinProtein +761.2%
Contains more FatsFats +2675.5%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +20438.5%
Contains more Poly. FatPolyunsaturated fat +2184.6%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.