Rapini vs. Club sandwich — In-Depth Nutrition Comparison
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What are the differences between Rapini and Club sandwich?
- Rapini is higher in Vitamin K, Vitamin C, and Folate, yet Club sandwich is higher in Selenium, Vitamin B3, Phosphorus, and Vitamin B12.
- Rapini's daily need coverage for Vitamin K is 179% more.
- Rapini has 5 times more Vitamin C than Club sandwich. While Rapini has 20.2mg of Vitamin C, Club sandwich has only 4.4mg.
- The amount of Sodium in Rapini is lower.
We used Broccoli raab, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.
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.
Contains
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Calcium
+13.7%
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Iron
+56.2%
Contains
less
Sodium
-94.8%
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Magnesium
+45.5%
Contains
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Phosphorus
+194.5%
Contains
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Potassium
+15.3%
Contains
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Zinc
+74%
Contains
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Copper
+111.9%
Contains
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Selenium
+2380%
Contains
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Calcium
+13.7%
Contains
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Iron
+56.2%
Contains
less
Sodium
-94.8%
Contains
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Magnesium
+45.5%
Contains
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Phosphorus
+194.5%
Contains
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Potassium
+15.3%
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Zinc
+74%
Contains
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Copper
+111.9%
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Selenium
+2380%
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.
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Contains
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Vitamin A
+630.4%
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Vitamin E
+165.6%
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Vitamin C
+359.1%
Contains
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Folate
+167.7%
Contains
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Vitamin K
+2474.7%
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Vitamin D
+∞%
Contains
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Vitamin B2
+44.2%
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Vitamin B3
+356.6%
Contains
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Vitamin B5
+156.5%
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Vitamin B6
+73.1%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.172
Contains
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Vitamin A
+630.4%
Contains
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Vitamin E
+165.6%
Contains
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Vitamin C
+359.1%
Contains
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Folate
+167.7%
Contains
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Vitamin K
+2474.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+44.2%
Contains
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Vitamin B3
+356.6%
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Vitamin B5
+156.5%
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Vitamin B6
+73.1%
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.172
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+76.2%
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Protein
+442.3%
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Fats
+1542.9%
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Carbs
+597.2%
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Other
+152.1%
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Contains
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Water
+76.2%
Contains
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Protein
+442.3%
Contains
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Fats
+1542.9%
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Carbs
+597.2%
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Other
+152.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-98.4%
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Monounsaturated Fat
+11242.3%
Contains
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Polyunsaturated fat
+1346.2%
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Contains
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Saturated Fat
-98.4%
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Monounsaturated Fat
+11242.3%
Contains
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Polyunsaturated fat
+1346.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.15g | 18.67g |
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| Protein | 3.17g | 17.19g |
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| Fats | 0.49g | 8.05g |
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| Carbs | 2.85g | 19.87g |
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| Calories | 22kcal | 220kcal |
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| Fructose | 0.17g |
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| Sugar | 0.38g | 4.68g |
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| Fiber | 2.7g | 1.2g |
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| Calcium | 108mg | 95mg |
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| Iron | 2.14mg | 1.37mg |
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| Magnesium | 22mg | 32mg |
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| Phosphorus | 73mg | 215mg |
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| Potassium | 196mg | 226mg |
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| Sodium | 33mg | 630mg |
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| Zinc | 0.77mg | 1.34mg |
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| Copper | 0.042mg | 0.089mg |
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| Manganese | 0.395mg |
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| Selenium | 1µg | 24.8µg |
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| Vitamin A | 2622IU | 359IU |
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| Vitamin A RAE | 131µg | 35µg |
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| Vitamin E | 1.62mg | 0.61mg |
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| Vitamin D | 0IU | 5IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin C | 20.2mg | 4.4mg |
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| Vitamin B1 | 0.162mg | 0.172mg |
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| Vitamin B2 | 0.129mg | 0.186mg |
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| Vitamin B3 | 1.221mg | 5.575mg |
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| Vitamin B5 | 0.322mg | 0.826mg |
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| Vitamin B6 | 0.171mg | 0.296mg |
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| Folate | 83µg | 31µg |
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| Vitamin B12 | 0µg | 0.47µg |
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| Vitamin K | 224µg | 8.7µg |
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| Tryptophan | 0.043mg |
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| Threonine | 0.106mg |
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| Isoleucine | 0.104mg |
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| Leucine | 0.17mg |
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| Lysine | 0.198mg |
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| Methionine | 0.048mg |
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| Phenylalanine | 0.128mg |
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| Valine | 0.153mg |
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| Histidine | 0.066mg |
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| Cholesterol | 0mg | 46mg |
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| Trans Fat | 0g | 0.071g |
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| Saturated Fat | 0.05g | 3.109g |
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| Omega-3 - DHA | 0g | 0.007g |
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| Omega-3 - EPA | 0g | 0.004g |
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| Omega-3 - DPA | 0g | 0.004g |
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| Monounsaturated Fat | 0.026g | 2.949g |
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| Polyunsaturated fat | 0.13g | 1.88g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
86%
39%
Minerals Daily Need Coverage Score
27%
50%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 597mg)
Which food is lower in Cholesterol?
Rapini is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 3.059g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Club sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
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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.