Rapini vs. Crackers — In-Depth Nutrition Comparison
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A recap on differences between rapini and crackers
- Rapini is higher in vitamin K, vitamin A, and vitamin C, yet crackers are higher in vitamin B2, phosphorus, iron, vitamin B1, and vitamin B3.
- Rapini covers your daily vitamin K needs 129% more than crackers.
- The amount of sodium in rapini is lower.
- The glycemic index of rapini is lower.
Food varieties used in this article are Broccoli raab, raw and Crackers, standard snack-type, regular.
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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 more MagnesiumMagnesium | +22.2% |
| Contains more PotassiumPotassium | +66.1% |
| Contains more ZincZinc | +57.1% |
| Contains less SodiumSodium | -95.5% |
| Contains more CalciumCalcium | +11.1% |
| Contains more IronIron | +88.3% |
| Contains more CopperCopper | +147.6% |
| Contains more PhosphorusPhosphorus | +239.7% |
| Contains more ManganeseManganese | +24.3% |
| Contains more SeleniumSelenium | +570% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +171.4% |
| Contains more Vitamin KVitamin K | +223.2% |
| Contains more CholineCholine | +90.6% |
| Contains more Vitamin EVitamin E | +87% |
| Contains more Vitamin B1Vitamin B1 | +156.8% |
| Contains more Vitamin B2Vitamin B2 | +253.5% |
| Contains more Vitamin B3Vitamin B3 | +256.4% |
| Contains more Vitamin B5Vitamin B5 | +29.5% |
| Contains more FolateFolate | +10.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 69.3µg | 129% |
| Polyunsaturated fat | 0.13g | 13.137g | 87% |
| Fats | 0.49g | 26.43g | 40% |
| Sodium | 33mg | 726mg | 30% |
| Saturated fat | 0.05g | 5.562g | 25% |
| Vitamin B2 | 0.129mg | 0.456mg | 25% |
| Phosphorus | 73mg | 248mg | 25% |
| Calories | 22kcal | 510kcal | 24% |
| Iron | 2.14mg | 4.03mg | 24% |
| Vitamin C | 20.2mg | 0mg | 22% |
| Vitamin B1 | 0.162mg | 0.416mg | 21% |
| Starch | 49.69g | 20% | |
| Vitamin B3 | 1.221mg | 4.352mg | 20% |
| Carbs | 2.85g | 61.3g | 19% |
| Monounsaturated fat | 0.026g | 6.553g | 16% |
| Vitamin A | 131µg | 0µg | 15% |
| Selenium | 1µg | 6.7µg | 10% |
| Vitamin E | 1.62mg | 3.03mg | 9% |
| Vitamin B6 | 0.171mg | 0.063mg | 8% |
| Protein | 3.17g | 6.64g | 7% |
| Copper | 0.042mg | 0.104mg | 7% |
| Manganese | 0.395mg | 0.491mg | 4% |
| Zinc | 0.77mg | 0.49mg | 3% |
| Vitamin B5 | 0.322mg | 0.417mg | 2% |
| Potassium | 196mg | 118mg | 2% |
| Folate | 83µg | 92µg | 2% |
| Choline | 18.3mg | 9.6mg | 2% |
| Fiber | 2.7g | 2.3g | 2% |
| Calcium | 108mg | 120mg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Net carbs | 0.15g | 59g | N/A |
| Sugar | 0.38g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.043mg | 0.084mg | 0% |
| Threonine | 0.106mg | 0.193mg | 0% |
| Isoleucine | 0.104mg | 0.246mg | 0% |
| Leucine | 0.17mg | 0.471mg | 0% |
| Lysine | 0.198mg | 0.103mg | 0% |
| Methionine | 0.048mg | 0.112mg | 0% |
| Phenylalanine | 0.128mg | 0.331mg | 0% |
| Valine | 0.153mg | 0.294mg | 0% |
| Histidine | 0.066mg | 0.145mg | 0% |
| Fructose | 0.17g | 0.29g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2847.5% |
| Contains more ProteinProtein | +109.5% |
| Contains more FatsFats | +5293.9% |
| Contains more CarbsCarbs | +2050.9% |
| Contains more OtherOther | +164.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +25103.8% |
| Contains more Poly. FatPolyunsaturated fat | +10005.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +6218.2% |
| Contains more GlucoseGlucose | +370% |
| Contains more FructoseFructose | +70.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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