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Rapini vs. Chowder — In-Depth Nutrition Comparison

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Differences between rapini and chowder

  • Rapini has more vitamin A and fiber, while chowder has more polyunsaturated fat and monounsaturated fat.
  • Rapini's daily need coverage for vitamin A is 29% higher.
  • Chowder contains 3 times less fiber than rapini. Rapini contains 2.7g of fiber, while chowder contains 0.9g.
  • The amount of sodium in rapini is lower.

The food types used in this comparison are Broccoli raab, raw and Soup, chicken corn chowder, chunky, ready-to-serve, single brand.

Infographic

Rapini vs Chowder 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
10
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 0% 0% 0% 0% 0% 0% 0% 39% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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
11
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% 19% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +125.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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% 6% 8% 82%
Protein: 3.1 g
Fats: 6.3 g
Carbs: 7.5 g
Water: 82.1 g
Other: 1 g
Contains more WaterWater +12.7%
Contains more FatsFats +1185.7%
Contains more CarbsCarbs +163.2%
~equal in Protein ~3.1g
~equal in Other ~1g

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
36% 26% 39%
Saturated fat: Sat. Fat 1.75 g
Monounsaturated fat: Mono. Fat 1.27 g
Polyunsaturated fat: Poly. Fat 1.9 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +4784.6%
Contains more Poly. FatPolyunsaturated fat +1361.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Chowder DV% diff.
Vitamin K 224µg 187%
Iron 2.14mg 27%
Vitamin C 20.2mg 22%
Folate 83µg 21%
Manganese 0.395mg 17%
Vitamin B1 0.162mg 14%
Vitamin B6 0.171mg 13%
Polyunsaturated fat 0.13g 1.9g 12%
Sodium 33mg 299mg 12%
Calcium 108mg 11%
Vitamin E 1.62mg 11%
Vitamin B2 0.129mg 10%
Phosphorus 73mg 10%
Fats 0.49g 6.3g 9%
Vitamin A 131µg 58µg 8%
Saturated fat 0.05g 1.75g 8%
Vitamin B3 1.221mg 8%
Fiber 2.7g 0.9g 7%
Zinc 0.77mg 7%
Potassium 196mg 6%
Vitamin B5 0.322mg 6%
Magnesium 22mg 5%
Copper 0.042mg 5%
Calories 22kcal 99kcal 4%
Cholesterol 0mg 11mg 4%
Choline 18.3mg 3%
Monounsaturated fat 0.026g 1.27g 3%
Selenium 1µg 2%
Carbs 2.85g 7.5g 2%
Protein 3.17g 3.1g 0%
Net carbs 0.15g 6.6g N/A
Sugar 0.38g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chowder
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
1%
Chowder
Minerals Daily Need Coverage Score
27%
Rapini
4%
Chowder

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 266mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 1.7g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Chowder
Chowder is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Chowder
Chowder is lower in glycemic index (difference - 5)
Which food is cheaper?
Chowder
Chowder is cheaper (difference - $0.4)

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. Chowder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171585/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.