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  6. Rapini vs. Salmon raw

Rapini vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between Rapini and Salmon raw

  • Rapini has more Vitamin C, however, Salmon raw has more Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B5, Copper, Vitamin B2, and Phosphorus.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% more.

The food varieties used in the comparison are Broccoli raab, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Rapini vs Salmon raw 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
Salmon raw
Salmon raw
Contains more Calcium +800%
Contains more Iron +167.5%
Contains less Sodium -25%
Contains more Zinc +20.3%
Contains more Manganese +2368.8%
Contains more Magnesium +31.8%
Contains more Phosphorus +174%
Contains more Potassium +150%
Contains more Copper +495.2%
Contains more Selenium +3550%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +800%
Contains more Iron +167.5%
Contains less Sodium -25%
Contains more Zinc +20.3%
Contains more Manganese +2368.8%
Contains more Magnesium +31.8%
Contains more Phosphorus +174%
Contains more Potassium +150%
Contains more Copper +495.2%
Contains more Selenium +3550%

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
:
6
Salmon raw
Salmon raw
Contains more Vitamin A +6455%
Contains more Vitamin C +∞%
Contains more Folate +232%
Contains more Vitamin B1 +39.5%
Contains more Vitamin B2 +194.6%
Contains more Vitamin B3 +543.7%
Contains more Vitamin B5 +416.8%
Contains more Vitamin B6 +378.4%
Contains more Vitamin B12 +∞%
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +6455%
Contains more Vitamin C +∞%
Contains more Folate +232%
Contains more Vitamin B1 +39.5%
Contains more Vitamin B2 +194.6%
Contains more Vitamin B3 +543.7%
Contains more Vitamin B5 +416.8%
Contains more Vitamin B6 +378.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Water +35.1%
Contains more Protein +525.9%
Contains more Fats +1193.9%
Contains more Other +466%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Carbs +∞%
Contains more Water +35.1%
Contains more Protein +525.9%
Contains more Fats +1193.9%
Contains more Other +466%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +7988.5%
Contains more Polyunsaturated fat +1853.1%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +7988.5%
Contains more Polyunsaturated fat +1853.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Salmon raw Opinion
Net carbs 0.15g 0g Rapini
Protein 3.17g 19.84g Salmon raw
Fats 0.49g 6.34g Salmon raw
Carbs 2.85g 0g Rapini
Calories 22kcal 142kcal Salmon raw
Fructose 0.17g Rapini
Sugar 0.38g Salmon raw
Fiber 2.7g 0g Rapini
Calcium 108mg 12mg Rapini
Iron 2.14mg 0.8mg Rapini
Magnesium 22mg 29mg Salmon raw
Phosphorus 73mg 200mg Salmon raw
Potassium 196mg 490mg Salmon raw
Sodium 33mg 44mg Rapini
Zinc 0.77mg 0.64mg Rapini
Copper 0.042mg 0.25mg Salmon raw
Manganese 0.395mg 0.016mg Rapini
Selenium 1µg 36.5µg Salmon raw
Vitamin A 2622IU 40IU Rapini
Vitamin A RAE 131µg 12µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 0mg Rapini
Vitamin B1 0.162mg 0.226mg Salmon raw
Vitamin B2 0.129mg 0.38mg Salmon raw
Vitamin B3 1.221mg 7.86mg Salmon raw
Vitamin B5 0.322mg 1.664mg Salmon raw
Vitamin B6 0.171mg 0.818mg Salmon raw
Folate 83µg 25µg Rapini
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 224µg Rapini
Tryptophan 0.043mg 0.222mg Salmon raw
Threonine 0.106mg 0.87mg Salmon raw
Isoleucine 0.104mg 0.914mg Salmon raw
Leucine 0.17mg 1.613mg Salmon raw
Lysine 0.198mg 1.822mg Salmon raw
Methionine 0.048mg 0.587mg Salmon raw
Phenylalanine 0.128mg 0.775mg Salmon raw
Valine 0.153mg 1.022mg Salmon raw
Histidine 0.066mg 0.584mg Salmon raw
Cholesterol 0mg 55mg Rapini
Saturated Fat 0.05g 0.981g Rapini
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 0.026g 2.103g Salmon raw
Polyunsaturated fat 0.13g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
Minerals Daily Need Coverage Score
27%
Rapini
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.931g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $12.6)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.