Rapini vs. Chow mein — In-Depth Nutrition Comparison

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How are rapini and chow mein different?

Rapini is higher in vitamin K, vitamin A, and vitamin C; however, chow mein is richer in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and copper.
Daily need coverage for vitamin K for rapini is 186% higher.
Rapini has less sodium.
Rapini has a lower glycemic index (32) than chow mein (47).

Broccoli raab, raw and Noodles, chinese, chow mein are the varieties used in this article.

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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

Chow mein

Contains more CalciumCalcium	+440%
Contains more PotassiumPotassium	+63.3%
Contains less SodiumSodium	-97.2%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+136.4%
Contains more IronIron	+121%
Contains more CopperCopper	+297.6%
Contains more ZincZinc	+81.8%
Contains more PhosphorusPhosphorus	+120.5%
Contains more SeleniumSelenium	+4200%

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

Chow mein

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+55.5%
Contains more Vitamin KVitamin K	+15900%

Contains more Vitamin EVitamin E	+42%
Contains more Vitamin B1Vitamin B1	+256.8%
Contains more Vitamin B2Vitamin B2	+226.4%
Contains more Vitamin B3Vitamin B3	+387.3%
Contains more Vitamin B5Vitamin B5	+65.5%
Contains more FolateFolate	+27.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	224µg	1.4µg	186%
Selenium	1µg	43µg	76%
Sodium	33mg	1174mg	50%
Vitamin B1	0.162mg	0.578mg	35%
Iron	2.14mg	4.73mg	32%
Vitamin B3	1.221mg	5.95mg	30%
Calories	22kcal	475kcal	23%
Fats	0.49g	15.43g	23%
Carbs	2.85g	72.8g	23%
Polyunsaturated fat	0.13g	3.571g	23%
Vitamin C	20.2mg	0mg	22%
Vitamin B2	0.129mg	0.421mg	22%
Monounsaturated fat	0.026g	8.929g	22%
Manganese	0.395mg		17%
Vitamin A	131µg	0µg	15%
Copper	0.042mg	0.167mg	14%
Phosphorus	73mg	161mg	13%
Protein	3.17g	8.11g	10%
Saturated fat	0.05g	2.229g	10%
Calcium	108mg	20mg	9%
Magnesium	22mg	52mg	7%
Zinc	0.77mg	1.4mg	6%
Folate	83µg	106µg	6%
Vitamin E	1.62mg	2.3mg	5%
Vitamin B6	0.171mg	0.11mg	5%
Fiber	2.7g	3.7g	4%
Vitamin B5	0.322mg	0.533mg	4%
Potassium	196mg	120mg	2%
Choline	18.3mg	8.7mg	2%
Protein per 100 calories	14g	1.7g	N/A
Calories per 10 g protein	69kcal	586kcal	N/A
Weight per 100 calories	455g	21g	N/A
Unsaturated / Saturated Fat ratio	3.1	5.6	N/A
Net carbs	0.15g	69.1g	N/A
Sugar	0.38g	5.71g	N/A
Trans fat	0g	0.8g	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%
Fructose	0.17g		0%