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Rapini vs. Chocolate milk — In-Depth Nutrition Comparison

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How are rapini and chocolate milk different?

  • Rapini is richer in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, and vitamin E, while chocolate milk is higher in vitamin B12.
  • Rapini covers your daily need for vitamin K, 186% more than chocolate milk.
  • Rapini contains 27 times more vitamin A than chocolate milk. Rapini contains 2622IU of vitamin A, while chocolate milk contains 98IU.
  • Rapini is lower in saturated fat.
  • Chocolate milk has a higher glycemic index (45) than rapini (32).

Broccoli raab, raw and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D types were used in this article.

Infographic

Rapini vs Chocolate milk 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
6
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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +791.7%
Contains more ZincZinc +87.8%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +413%
Contains more CopperCopper +54.8%
Contains more PhosphorusPhosphorus +38.4%
Contains more SeleniumSelenium +90%
~equal in Calcium ~112mg

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
8
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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin CVitamin C +2144.4%
Contains more Vitamin AVitamin A +385.2%
Contains more Vitamin EVitamin E +2214.3%
Contains more Vitamin B1Vitamin B1 +337.8%
Contains more Vitamin B3Vitamin B3 +876.8%
Contains more Vitamin B6Vitamin B6 +327.5%
Contains more Vitamin KVitamin K +74566.7%
Contains more FolateFolate +1560%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.295mg
~equal in Choline ~17mg

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
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more WaterWater +12.5%
Contains more OtherOther +17.5%
Contains more FatsFats +591.8%
Contains more CarbsCarbs +262.8%
~equal in Protein ~3.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +3707.7%
~equal in Polyunsaturated fat ~0.124g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Chocolate milk
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 Chocolate milk DV% diff.
Vitamin K 224µg 0.3µg 186%
Iron 2.14mg 0.24mg 24%
Vitamin C 20.2mg 0.9mg 21%
Folate 83µg 5µg 20%
Vitamin B12 0µg 0.33µg 14%
Manganese 0.395mg 0.077mg 14%
Vitamin A 131µg 27µg 12%
Vitamin E 1.62mg 0.07mg 10%
Vitamin B6 0.171mg 0.04mg 10%
Vitamin B1 0.162mg 0.037mg 10%
Saturated fat 0.05g 2.104g 9%
Fiber 2.7g 0.8g 8%
Vitamin B3 1.221mg 0.125mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Cholesterol 0mg 12mg 4%
Fats 0.49g 3.39g 4%
Phosphorus 73mg 101mg 4%
Vitamin B2 0.129mg 0.162mg 3%
Calories 22kcal 83kcal 3%
Zinc 0.77mg 0.41mg 3%
Copper 0.042mg 0.065mg 3%
Monounsaturated fat 0.026g 0.99g 2%
Magnesium 22mg 13mg 2%
Selenium 1µg 1.9µg 2%
Carbs 2.85g 10.34g 2%
Sodium 33mg 60mg 1%
Potassium 196mg 167mg 1%
Vitamin B5 0.322mg 0.295mg 1%
Protein 3.17g 3.17g 0%
Net carbs 0.15g 9.54g N/A
Calcium 108mg 112mg 0%
Sugar 0.38g 9.54g N/A
Choline 18.3mg 17mg 0%
Polyunsaturated fat 0.13g 0.124g 0%
Tryptophan 0.043mg 0.041mg 0%
Threonine 0.106mg 0.135mg 0%
Isoleucine 0.104mg 0.164mg 0%
Leucine 0.17mg 0.3mg 0%
Lysine 0.198mg 0.265mg 0%
Methionine 0.048mg 0.083mg 0%
Phenylalanine 0.128mg 0.164mg 0%
Valine 0.153mg 0.208mg 0%
Histidine 0.066mg 0.096mg 0%
Fructose 0.17g 0%
Caffeine 0mg 1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chocolate milk
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
13%
Chocolate milk
Minerals Daily Need Coverage Score
27%
Rapini
17%
Chocolate milk

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 9.16g)
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 - 2.054g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 13)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.2)
Which food is richer in vitamins?
Rapini
Rapini 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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.