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  6. Rapini vs. Filo

Rapini vs. Filo — In-Depth Nutrition Comparison

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The main differences between Rapini and Filo

  • Rapini is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Vitamin B6, yet Filo is richer in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, and Iron.
  • Daily need coverage for Vitamin K from Rapini is 185% higher.
  • Rapini contains less Sodium.

Food types used in this article are Broccoli raab, raw and Phyllo dough.

Infographic

Rapini vs Filo 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
5
:
5
Filo
Filo
Contains more Calcium +881.8%
Contains more Magnesium +46.7%
Contains more Potassium +164.9%
Contains less Sodium -93.2%
Contains more Zinc +57.1%
Contains more Iron +50%
Contains more Copper +140.5%
Contains more Manganese +20.5%
Contains more Selenium +2230%
Equal in Phosphorus - 75
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +881.8%
Contains more Magnesium +46.7%
Contains more Potassium +164.9%
Contains less Sodium -93.2%
Contains more Zinc +57.1%
Contains more Iron +50%
Contains more Copper +140.5%
Contains more Manganese +20.5%
Contains more Selenium +2230%
Equal in Phosphorus - 75

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
6
:
4
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +1925%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +470%
Contains more Vitamin K +8860%
Contains more Vitamin B1 +234%
Contains more Vitamin B2 +164.3%
Contains more Vitamin B3 +233.6%
Equal in Vitamin B5 - 0.302
Equal in Folate - 88
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%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1925%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +470%
Contains more Vitamin K +8860%
Contains more Vitamin B1 +234%
Contains more Vitamin B2 +164.3%
Contains more Vitamin B3 +233.6%
Equal in Vitamin B5 - 0.302
Equal in Folate - 88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
:
4
Filo
Filo
Contains more Water +183.9%
Contains more Protein +124%
Contains more Fats +1124.5%
Contains more Carbs +1745.6%
Contains more Other +80.9%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more Water +183.9%
Contains more Protein +124%
Contains more Fats +1124.5%
Contains more Carbs +1745.6%
Contains more Other +80.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Filo
Filo
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +12011.5%
Contains more Polyunsaturated fat +610%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +12011.5%
Contains more Polyunsaturated fat +610%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Filo Opinion
Net carbs 0.15g 50.7g Filo
Protein 3.17g 7.1g Filo
Fats 0.49g 6g Filo
Carbs 2.85g 52.6g Filo
Calories 22kcal 299kcal Filo
Fructose 0.17g Rapini
Sugar 0.38g 0.18g Filo
Fiber 2.7g 1.9g Rapini
Calcium 108mg 11mg Rapini
Iron 2.14mg 3.21mg Filo
Magnesium 22mg 15mg Rapini
Phosphorus 73mg 75mg Filo
Potassium 196mg 74mg Rapini
Sodium 33mg 483mg Rapini
Zinc 0.77mg 0.49mg Rapini
Copper 0.042mg 0.101mg Filo
Manganese 0.395mg 0.476mg Filo
Selenium 1µg 23.3µg Filo
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.08mg Rapini
Vitamin C 20.2mg 0mg Rapini
Vitamin B1 0.162mg 0.541mg Filo
Vitamin B2 0.129mg 0.341mg Filo
Vitamin B3 1.221mg 4.073mg Filo
Vitamin B5 0.322mg 0.302mg Rapini
Vitamin B6 0.171mg 0.03mg Rapini
Folate 83µg 88µg Filo
Vitamin K 224µg 2.5µg Rapini
Tryptophan 0.043mg 0.088mg Filo
Threonine 0.106mg 0.194mg Filo
Isoleucine 0.104mg 0.246mg Filo
Leucine 0.17mg 0.49mg Filo
Lysine 0.198mg 0.158mg Rapini
Methionine 0.048mg 0.126mg Filo
Phenylalanine 0.128mg 0.359mg Filo
Valine 0.153mg 0.286mg Filo
Histidine 0.066mg 0.159mg Filo
Saturated Fat 0.05g 1.47g Rapini
Monounsaturated Fat 0.026g 3.149g Filo
Polyunsaturated fat 0.13g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Filo
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
32%
Filo
Minerals Daily Need Coverage Score
27%
Rapini
47%
Filo

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 450mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 1.42g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.2g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.