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Rapini vs. Chicken sandwich — In-Depth Nutrition Comparison

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How are rapini and chicken sandwich different?

  • Rapini is richer in vitamin K, vitamin A, and vitamin C, while chicken sandwich is higher in vitamin B3, selenium, vitamin B5, vitamin B6, phosphorus, and vitamin B2.
  • Rapini covers your daily need for vitamin K, 180% more than chicken sandwich.
  • Rapini contains 82 times more vitamin A than chicken sandwich. Rapini contains 2622IU of vitamin A, while chicken sandwich contains 32IU.
  • Rapini is lower in sodium.
  • Chicken sandwich has a higher glycemic index (74) than rapini (32).

Broccoli raab, raw and Fast foods, chicken fillet sandwich, plain with pickles types were used in this article.

Infographic

Rapini vs Chicken sandwich 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
5
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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more CalciumCalcium +86.2%
Contains more IronIron +20.9%
Contains more ZincZinc +26.2%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +80.4%
Contains more PotassiumPotassium +25%
Contains more CopperCopper +59.5%
Contains more PhosphorusPhosphorus +153.4%
Contains more SeleniumSelenium +1890%
~equal in Magnesium ~24mg

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
4
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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +2425%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin KVitamin K +2535.3%
Contains more FolateFolate +76.6%
Contains more Vitamin EVitamin E +48.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +132.6%
Contains more Vitamin B3Vitamin B3 +532.3%
Contains more Vitamin B5Vitamin B5 +272.7%
Contains more Vitamin B6Vitamin B6 +124%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +92.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more WaterWater +89.1%
Contains more ProteinProtein +413.6%
Contains more FatsFats +2183.7%
Contains more CarbsCarbs +633%
Contains more OtherOther +187.2%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +17134.6%
Contains more Poly. FatPolyunsaturated fat +2343.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
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
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +945.5%
Contains more GlucoseGlucose +690%
Contains more FructoseFructose +470.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Chicken sandwich DV% diff.
Vitamin K 224µg 8.5µg 180%
Vitamin B3 1.221mg 7.72mg 41%
Selenium 1µg 19.9µg 34%
Sodium 33mg 753mg 31%
Protein 3.17g 16.28g 26%
Vitamin C 20.2mg 0.8mg 22%
Polyunsaturated fat 0.13g 3.177g 20%
Vitamin B5 0.322mg 1.2mg 18%
Phosphorus 73mg 185mg 16%
Fats 0.49g 11.19g 16%
Vitamin B6 0.171mg 0.383mg 16%
Vitamin A 131µg 3µg 14%
Vitamin B2 0.129mg 0.3mg 13%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.026g 4.481g 11%
Calories 22kcal 250kcal 11%
Saturated fat 0.05g 2.123g 9%
Folate 83µg 47µg 9%
Manganese 0.395mg 0.219mg 8%
Starch 16.5g 7%
Vitamin B1 0.162mg 0.23mg 6%
Carbs 2.85g 20.89g 6%
Fiber 2.7g 1.4g 5%
Vitamin E 1.62mg 2.41mg 5%
Iron 2.14mg 1.77mg 5%
Calcium 108mg 58mg 5%
Vitamin B12 0µg 0.13µg 5%
Copper 0.042mg 0.067mg 3%
Choline 18.3mg 35.3mg 3%
Vitamin D 0µg 0.1µg 1%
Zinc 0.77mg 0.61mg 1%
Vitamin D 0IU 5IU 1%
Fructose 0.17g 0.97g 1%
Potassium 196mg 245mg 1%
Net carbs 0.15g 19.49g N/A
Magnesium 22mg 24mg 0%
Sugar 0.38g 3.64g N/A
Trans fat 0g 0.03g N/A
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%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chicken sandwich
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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
27%
Rapini
48%
Chicken sandwich

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 720mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.073g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 42)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $0.4)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.