Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rapini vs. English muffin — In-Depth Nutrition Comparison

Compare

A recap on differences between rapini and English muffins

  • Rapini is higher in vitamin A, vitamin C, iron, folate, vitamin B6, and calcium, yet English muffins are higher in copper and phosphorus.
  • Rapini covers your daily vitamin A needs 52% more than English muffins.
  • Rapini contains 202 times more vitamin C than English muffins. While rapini contains 20.2mg of vitamin C, English muffins contain only 0.1mg.
  • 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 English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Rapini vs English muffin 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
5
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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more CalciumCalcium +107.7%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +140.4%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +207.1%
Contains more PhosphorusPhosphorus +82.2%
~equal in Magnesium ~21mg
~equal in Zinc ~0.7mg
~equal in Manganese ~0.357mg

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%
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +20100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +297.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +124.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin B5Vitamin B5 +38.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +119.8%
Contains more ProteinProtein +142.9%
Contains more FatsFats +267.3%
Contains more CarbsCarbs +1514%
Contains more OtherOther +155.3%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +1061.5%
Contains more Poly. FatPolyunsaturated fat +583.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini English muffin DV% diff.
Vitamin K 224µg 187%
Vitamin C 20.2mg 0.1mg 22%
Sodium 33mg 464mg 19%
Iron 2.14mg 0.89mg 16%
Vitamin A 131µg 0µg 15%
Carbs 2.85g 46g 14%
Folate 83µg 37µg 12%
Vitamin E 1.62mg 11%
Calories 22kcal 235kcal 11%
Vitamin B6 0.171mg 0.043mg 10%
Copper 0.042mg 0.129mg 10%
Protein 3.17g 7.7g 9%
Phosphorus 73mg 133mg 9%
Calcium 108mg 52mg 6%
Polyunsaturated fat 0.13g 0.888g 5%
Choline 18.3mg 3%
Vitamin B12 0µg 0.04µg 2%
Vitamin B5 0.322mg 0.446mg 2%
Vitamin B3 1.221mg 1.566mg 2%
Vitamin B2 0.129mg 0.154mg 2%
Vitamin B1 0.162mg 0.181mg 2%
Potassium 196mg 131mg 2%
Selenium 1µg 2%
Fats 0.49g 1.8g 2%
Manganese 0.395mg 0.357mg 2%
Zinc 0.77mg 0.7mg 1%
Saturated fat 0.05g 0.259g 1%
Monounsaturated fat 0.026g 0.302g 1%
Net carbs 0.15g 43.3g N/A
Magnesium 22mg 21mg 0%
Sugar 0.38g N/A
Fiber 2.7g 2.7g 0%
Tryptophan 0.043mg 0.092mg 0%
Threonine 0.106mg 0.242mg 0%
Isoleucine 0.104mg 0.315mg 0%
Leucine 0.17mg 0.553mg 0%
Lysine 0.198mg 0.241mg 0%
Methionine 0.048mg 0.139mg 0%
Phenylalanine 0.128mg 0.379mg 0%
Valine 0.153mg 0.353mg 0%
Histidine 0.066mg 0.17mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

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

People also compare

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
14%
English muffin
Minerals Daily Need Coverage Score
27%
Rapini
30%
English muffin

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 431mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.209g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.38g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.4)
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.