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Rapini vs. Cod — In-Depth Nutrition Comparison

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Differences between rapini and cod

  • Rapini has more vitamin K, vitamin A, iron, vitamin C, folate, and manganese, while cod has more vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3054% higher.
  • Cod contains 2240 times less vitamin K than rapini. Rapini contains 224µg of vitamin K, while cod contains 0.1µg.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of rapini is 32.

The food types used in this comparison are Broccoli raab, raw and Fish, cod, Atlantic, raw.

Infographic

Rapini vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +575%
Contains more IronIron +463.2%
Contains more CopperCopper +50%
Contains more ZincZinc +71.1%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +2533.3%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +110.7%
Contains more PhosphorusPhosphorus +178.1%
Contains more SeleniumSelenium +3210%

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
7
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%
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1920%
Contains more Vitamin AVitamin A +991.7%
Contains more Vitamin EVitamin E +153.1%
Contains more Vitamin B1Vitamin B1 +113.2%
Contains more Vitamin B2Vitamin B2 +98.5%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +1085.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +69%
Contains more Vitamin B5Vitamin B5 +47415.5%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +256.3%

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.9%
Contains more OtherOther +213.3%
Contains more ProteinProtein +461.8%
Contains more FatsFats +36.7%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +261.5%
Contains more Poly. FatPolyunsaturated fat +77.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Cod
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 Cod DV% diff.
Vitamin B5 0.322mg 153mg 3054%
Vitamin K 224µg 0.1µg 187%
Selenium 1µg 33.1µg 58%
Vitamin B12 0µg 0.91µg 38%
Protein 3.17g 17.81g 29%
Iron 2.14mg 0.38mg 22%
Vitamin C 20.2mg 1mg 21%
Phosphorus 73mg 203mg 19%
Folate 83µg 7µg 19%
Manganese 0.395mg 0.015mg 17%
Cholesterol 0mg 43mg 14%
Vitamin A 131µg 12µg 13%
Fiber 2.7g 0g 11%
Choline 18.3mg 65.2mg 9%
Calcium 108mg 16mg 9%
Vitamin B1 0.162mg 0.076mg 7%
Vitamin E 1.62mg 0.64mg 7%
Vitamin B6 0.171mg 0.245mg 6%
Potassium 196mg 413mg 6%
Vitamin D 0IU 36IU 5%
Vitamin B3 1.221mg 2.063mg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin B2 0.129mg 0.065mg 5%
Calories 22kcal 82kcal 3%
Zinc 0.77mg 0.45mg 3%
Copper 0.042mg 0.028mg 2%
Magnesium 22mg 32mg 2%
Sodium 33mg 54mg 1%
Carbs 2.85g 0g 1%
Polyunsaturated fat 0.13g 0.231g 1%
Fats 0.49g 0.67g 0%
Net carbs 0.15g 0g N/A
Sugar 0.38g 0g N/A
Saturated fat 0.05g 0.131g 0%
Monounsaturated fat 0.026g 0.094g 0%
Tryptophan 0.043mg 0.199mg 0%
Threonine 0.106mg 0.781mg 0%
Isoleucine 0.104mg 0.821mg 0%
Leucine 0.17mg 1.447mg 0%
Lysine 0.198mg 1.635mg 0%
Methionine 0.048mg 0.527mg 0%
Phenylalanine 0.128mg 0.695mg 0%
Valine 0.153mg 0.917mg 0%
Histidine 0.066mg 0.524mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
27%
Rapini
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.081g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Cod
Cod 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.