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Rapini vs. Chinook salmon — In-Depth Nutrition Comparison

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What are the main differences between rapini and chinook salmon?

  • Rapini is richer in vitamin A, vitamin C, and manganese, yet chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, magnesium, and vitamin B6.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Rapini has 21 times more manganese than chinook salmon. Rapini has 0.395mg of manganese, while chinook salmon has 0.019mg.
  • Chinook salmon has a lower glycemic index than rapini.

We used Broccoli raab, raw and Fish, salmon, chinook, cooked, dry heat types in this comparison.

Infographic

Rapini vs Chinook salmon 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.
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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +285.7%
Contains more IronIron +135.2%
Contains more ZincZinc +37.5%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +1978.9%
Contains more MagnesiumMagnesium +454.5%
Contains more PotassiumPotassium +157.7%
Contains more CopperCopper +26.2%
Contains more PhosphorusPhosphorus +408.2%
Contains more SeleniumSelenium +4580%

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
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +392.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +268.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +13.7%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B3Vitamin B3 +722.7%
Contains more Vitamin B5Vitamin B5 +168.6%
Contains more Vitamin B6Vitamin B6 +170.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.1%
Contains more OtherOther +-120%
Contains more ProteinProtein +711.4%
Contains more FatsFats +2630.6%

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +21984.6%
Contains more Poly. FatPolyunsaturated fat +1947.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Chinook salmon
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Chinook salmon DV% diff.
Vitamin K 224µg 187%
Vitamin B12 0µg 2.87µg 120%
Selenium 1µg 46.8µg 83%
Vitamin B3 1.221mg 10.045mg 55%
Protein 3.17g 25.72g 45%
Phosphorus 73mg 371mg 43%
Cholesterol 0mg 85mg 28%
Magnesium 22mg 122mg 24%
Vitamin B6 0.171mg 0.462mg 22%
Fats 0.49g 13.38g 20%
Vitamin C 20.2mg 4.1mg 18%
Polyunsaturated fat 0.13g 2.662g 17%
Manganese 0.395mg 0.019mg 16%
Iron 2.14mg 0.91mg 15%
Saturated fat 0.05g 3.214g 14%
Monounsaturated fat 0.026g 5.742g 14%
Folate 83µg 35µg 12%
Fiber 2.7g 0g 11%
Vitamin B5 0.322mg 0.865mg 11%
Vitamin E 1.62mg 11%
Calories 22kcal 231kcal 10%
Vitamin B1 0.162mg 0.044mg 10%
Potassium 196mg 505mg 9%
Calcium 108mg 28mg 8%
Choline 18.3mg 3%
Vitamin B2 0.129mg 0.154mg 2%
Vitamin A 131µg 149µg 2%
Zinc 0.77mg 0.56mg 2%
Sodium 33mg 60mg 1%
Copper 0.042mg 0.053mg 1%
Carbs 2.85g 0g 1%
Net carbs 0.15g 0g N/A
Sugar 0.38g N/A
Tryptophan 0.043mg 0.288mg 0%
Threonine 0.106mg 1.127mg 0%
Isoleucine 0.104mg 1.185mg 0%
Leucine 0.17mg 2.09mg 0%
Lysine 0.198mg 2.362mg 0%
Methionine 0.048mg 0.761mg 0%
Phenylalanine 0.128mg 1.004mg 0%
Valine 0.153mg 1.325mg 0%
Histidine 0.066mg 0.757mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chinook salmon
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
65%
Chinook salmon
Minerals Daily Need Coverage Score
27%
Rapini
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 3.164g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $14.6)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 32)
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.
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.