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Rapini vs. Crème caramel — In-Depth Nutrition Comparison

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Significant differences between rapini and crème caramel

  • Rapini has more vitamin K, vitamin A, vitamin C, iron, folate, manganese, and vitamin B1; however, crème caramel is richer in vitamin B12 and selenium.
  • Rapini covers your daily vitamin K needs 187% more than crème caramel.
  • Crème caramel has a higher glycemic index. The glycemic index of crème caramel is 65, while the glycemic index of rapini is 32.

Specific food types used in this comparison are Broccoli raab, raw and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Rapini vs Crème caramel 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
8
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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +30.1%
Contains more PotassiumPotassium +66.1%
Contains more IronIron +463.2%
Contains more CopperCopper +50%
Contains more ZincZinc +63.8%
Contains less SodiumSodium -37.7%
Contains more ManganeseManganese +3850%
Contains more PhosphorusPhosphorus +31.5%
Contains more SeleniumSelenium +770%

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
9
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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +184.8%
Contains more Vitamin EVitamin E +604.3%
Contains more Vitamin B1Vitamin B1 +406.3%
Contains more Vitamin B3Vitamin B3 +1389%
Contains more Vitamin B6Vitamin B6 +288.6%
Contains more Vitamin KVitamin K +111900%
Contains more FolateFolate +822.2%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more WaterWater +36%
Contains more OtherOther +54.1%
Contains more ProteinProtein +42.9%
Contains more FatsFats +722.4%
Contains more CarbsCarbs +699.3%

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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +4769.2%
Contains more Poly. FatPolyunsaturated fat +201.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Crème caramel DV% diff.
Vitamin K 224µg 0.2µg 187%
Cholesterol 0mg 90mg 30%
Vitamin C 20.2mg 0mg 22%
Iron 2.14mg 0.38mg 22%
Folate 83µg 9µg 19%
Manganese 0.395mg 0.01mg 17%
Vitamin B12 0µg 0.36µg 15%
Selenium 1µg 8.7µg 14%
Fiber 2.7g 0g 11%
Vitamin B1 0.162mg 0.032mg 11%
Vitamin B6 0.171mg 0.044mg 10%
Vitamin E 1.62mg 0.23mg 9%
Vitamin A 131µg 46µg 9%
Saturated fat 0.05g 1.799g 8%
Vitamin B3 1.221mg 0.082mg 7%
Carbs 2.85g 22.78g 7%
Calories 22kcal 145kcal 6%
Vitamin B2 0.129mg 0.21mg 6%
Fats 0.49g 4.03g 5%
Vitamin B5 0.322mg 0.514mg 4%
Monounsaturated fat 0.026g 1.266g 3%
Zinc 0.77mg 0.47mg 3%
Protein 3.17g 4.53g 3%
Calcium 108mg 83mg 3%
Magnesium 22mg 9mg 3%
Phosphorus 73mg 96mg 3%
Choline 18.3mg 3%
Copper 0.042mg 0.028mg 2%
Polyunsaturated fat 0.13g 0.392g 2%
Potassium 196mg 118mg 2%
Sodium 33mg 53mg 1%
Net carbs 0.15g 22.78g N/A
Sugar 0.38g 23.15g 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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Crème caramel
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
13%
Crème caramel
Minerals Daily Need Coverage Score
27%
Rapini
17%
Crème caramel

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 90mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 22.77g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 1.749g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 33)
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 cheaper?
Crème caramel
Crème caramel 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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.