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

Rapini vs. Salmon raw — In-Depth Nutrition Comparison

Compare

Important differences between rapini and salmon raw

  • Rapini has more vitamin A and vitamin C; however, salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, and vitamin B2.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Rapini has a higher glycemic index than salmon raw.

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
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +800%
Contains more IronIron +167.5%
Contains more ZincZinc +20.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +2368.8%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +495.2%
Contains more PhosphorusPhosphorus +174%
Contains more SeleniumSelenium +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
6
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +991.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +232%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +39.5%
Contains more Vitamin B2Vitamin B2 +194.6%
Contains more Vitamin B3Vitamin B3 +543.7%
Contains more Vitamin B5Vitamin B5 +416.8%
Contains more Vitamin B6Vitamin B6 +378.4%
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
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 CarbsCarbs +∞%
Contains more WaterWater +35.1%
Contains more ProteinProtein +525.9%
Contains more FatsFats +1193.9%
Contains more OtherOther +466%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +7988.5%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin K 224µg 187%
Vitamin B12 0µg 3.18µg 133%
Selenium 1µg 36.5µg 65%
Vitamin B6 0.171mg 0.818mg 50%
Vitamin B3 1.221mg 7.86mg 41%
Protein 3.17g 19.84g 33%
Vitamin B5 0.322mg 1.664mg 27%
Copper 0.042mg 0.25mg 23%
Vitamin C 20.2mg 0mg 22%
Vitamin B2 0.129mg 0.38mg 19%
Cholesterol 0mg 55mg 18%
Phosphorus 73mg 200mg 18%
Iron 2.14mg 0.8mg 17%
Polyunsaturated fat 0.13g 2.539g 16%
Manganese 0.395mg 0.016mg 16%
Folate 83µg 25µg 15%
Vitamin A 131µg 12µg 13%
Fiber 2.7g 0g 11%
Vitamin E 1.62mg 11%
Calcium 108mg 12mg 10%
Potassium 196mg 490mg 9%
Fats 0.49g 6.34g 9%
Calories 22kcal 142kcal 6%
Monounsaturated fat 0.026g 2.103g 5%
Vitamin B1 0.162mg 0.226mg 5%
Saturated fat 0.05g 0.981g 4%
Choline 18.3mg 3%
Magnesium 22mg 29mg 2%
Zinc 0.77mg 0.64mg 1%
Carbs 2.85g 0g 1%
Net carbs 0.15g 0g N/A
Sugar 0.38g N/A
Sodium 33mg 44mg 0%
Tryptophan 0.043mg 0.222mg 0%
Threonine 0.106mg 0.87mg 0%
Isoleucine 0.104mg 0.914mg 0%
Leucine 0.17mg 1.613mg 0%
Lysine 0.198mg 1.822mg 0%
Methionine 0.048mg 0.587mg 0%
Phenylalanine 0.128mg 0.775mg 0%
Valine 0.153mg 1.022mg 0%
Histidine 0.066mg 0.584mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Rapini
77%
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 is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 11mg)
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.