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  6. Rapini vs. Dough

Rapini vs. Dough — In-Depth Nutrition Comparison

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A recap on differences between Rapini and Dough

  • Rapini is higher in Vitamin K, Vitamin C, and Vitamin A RAE, yet Dough is higher in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Iron, and Copper.
  • Rapini covers your daily Vitamin K needs 186% more than Dough.
  • The amount of Sodium in Rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Bread, french or vienna (includes sourdough).

Infographic

Rapini vs Dough 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
Rapini
3
:
7
Dough
Dough
Contains more Calcium +107.7%
Contains more Potassium +67.5%
Contains less Sodium -94.5%
Contains more Iron +82.7%
Contains more Magnesium +45.5%
Contains more Phosphorus +43.8%
Contains more Zinc +35.1%
Contains more Copper +261.9%
Contains more Manganese +46.1%
Contains more Selenium +2760%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Dough
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 147% 23% 45% 11% 79% 29% 51% 76% 156%
Contains more Calcium +107.7%
Contains more Potassium +67.5%
Contains less Sodium -94.5%
Contains more Iron +82.7%
Contains more Magnesium +45.5%
Contains more Phosphorus +43.8%
Contains more Zinc +35.1%
Contains more Copper +261.9%
Contains more Manganese +46.1%
Contains more Selenium +2760%

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
Rapini
5
:
5
Dough
Dough
Contains more Vitamin A +262100%
Contains more Vitamin E +671.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.8%
Contains more Vitamin K +31900%
Contains more Vitamin B1 +338.3%
Contains more Vitamin B2 +231%
Contains more Vitamin B3 +294.5%
Contains more Vitamin B5 +41.3%
Contains more Folate +48.2%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Dough
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 178% 99% 91% 28% 25% 93% 0% 2%
Contains more Vitamin A +262100%
Contains more Vitamin E +671.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.8%
Contains more Vitamin K +31900%
Contains more Vitamin B1 +338.3%
Contains more Vitamin B2 +231%
Contains more Vitamin B3 +294.5%
Contains more Vitamin B5 +41.3%
Contains more Folate +48.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
:
4
Dough
Dough
Contains more Water +180.5%
Contains more Protein +239.1%
Contains more Fats +393.9%
Contains more Carbs +1720.4%
Contains more Other +107.4%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Dough
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more Water +180.5%
Contains more Protein +239.1%
Contains more Fats +393.9%
Contains more Carbs +1720.4%
Contains more Other +107.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Dough
Dough
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +1292.3%
Contains more Polyunsaturated fat +557.7%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Dough
30% 21% 49%
Saturated Fat: 0.529 g
Monounsaturated Fat: 0.362 g
Polyunsaturated fat: 0.855 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +1292.3%
Contains more Polyunsaturated fat +557.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
Rapini
1
:
4
Dough
Dough
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +300%
Contains more Fructose +200%
Contains more Maltose +∞%
Rapini
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dough
91% 8%
Starch: 44.23 g
Sucrose: 0 g
Glucose: 0.4 g
Fructose: 0.51 g
Lactose: 0 g
Maltose: 3.7 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +300%
Contains more Fructose +200%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Dough Opinion
Net carbs 0.15g 49.68g Dough
Protein 3.17g 10.75g Dough
Fats 0.49g 2.42g Dough
Carbs 2.85g 51.88g Dough
Calories 22kcal 272kcal Dough
Starch 44.23g Dough
Fructose 0.17g 0.51g Dough
Sugar 0.38g 4.62g Rapini
Fiber 2.7g 2.2g Rapini
Calcium 108mg 52mg Rapini
Iron 2.14mg 3.91mg Dough
Magnesium 22mg 32mg Dough
Phosphorus 73mg 105mg Dough
Potassium 196mg 117mg Rapini
Sodium 33mg 602mg Rapini
Zinc 0.77mg 1.04mg Dough
Copper 0.042mg 0.152mg Dough
Manganese 0.395mg 0.577mg Dough
Selenium 1µg 28.6µg Dough
Vitamin A 2622IU 1IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.21mg Rapini
Vitamin C 20.2mg 0mg Rapini
Vitamin B1 0.162mg 0.71mg Dough
Vitamin B2 0.129mg 0.427mg Dough
Vitamin B3 1.221mg 4.817mg Dough
Vitamin B5 0.322mg 0.455mg Dough
Vitamin B6 0.171mg 0.107mg Rapini
Folate 83µg 123µg Dough
Vitamin K 224µg 0.7µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Trans Fat 0g 0.005g Rapini
Saturated Fat 0.05g 0.529g Rapini
Monounsaturated Fat 0.026g 0.362g Dough
Polyunsaturated fat 0.13g 0.855g Dough
Omega-6 - Linoleic acid 0.788g Dough
Omega-6 - Gamma-linoleic acid 0.001g Dough
Omega-3 - ALA 0.063g Dough

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Dough
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
43%
Dough
Minerals Daily Need Coverage Score
27%
Rapini
63%
Dough

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 569mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.479g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 38)
Which food is cheaper?
Dough
Dough is cheaper (difference - $0.4)
Which food is richer in minerals?
Dough
Dough is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.