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Rapini vs. Fondant icing — In-Depth Nutrition Comparison

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A recap on differences between rapini and fondant icing

  • Rapini is higher than fondant icing in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B6, vitamin B1, vitamin E, and fiber.
  • Rapini covers your daily vitamin K needs 187% more than fondant icing.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Candies, fondant, prepared-from-recipe.

Infographic

Rapini vs Fondant icing infographic
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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
9
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 0% 0.9% 0.35% 0.38% 1% 1.1% 0% 1.4% 0% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +4800%
Contains more IronIron +21300%
Contains more CopperCopper +1300%
Contains more ZincZinc +1825%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -66.7%

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
11
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% 0% 0% 0% 1.3% 3.7% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3140%
Contains more Vitamin B2Vitamin B2 +706.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
93% 7%
Protein: 0 g
Fats: 0.02 g
Carbs: 93.18 g
Water: 6.74 g
Other: 0.06 g
Contains more ProteinProtein +∞%
Contains more FatsFats +2350%
Contains more WaterWater +1273.1%
Contains more OtherOther +1466.7%
Contains more CarbsCarbs +3169.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Fondant icing DV% diff.
Vitamin K 224µg 0µg 187%
Carbs 2.85g 93.18g 30%
Iron 2.14mg 0.01mg 27%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 0µg 21%
Calories 22kcal 373kcal 18%
Manganese 0.395mg 0mg 17%
Vitamin A 131µg 0µg 15%
Vitamin B6 0.171mg 0mg 13%
Vitamin B1 0.162mg 0.005mg 13%
Calcium 108mg 3mg 11%
Vitamin E 1.62mg 0mg 11%
Fiber 2.7g 0g 11%
Phosphorus 73mg 0mg 10%
Vitamin B2 0.129mg 0.016mg 9%
Vitamin B3 1.221mg 0mg 8%
Zinc 0.77mg 0.04mg 7%
Potassium 196mg 4mg 6%
Protein 3.17g 0g 6%
Vitamin B5 0.322mg 0mg 6%
Magnesium 22mg 0mg 5%
Copper 0.042mg 0.003mg 4%
Choline 18.3mg 0mg 3%
Fats 0.49g 0.02g 1%
Selenium 1µg 0.6µg 1%
Polyunsaturated fat 0.13g 0g 1%
Sodium 33mg 11mg 1%
Net carbs 0.15g 93.18g N/A
Sugar 0.38g 88.9g N/A
Saturated fat 0.05g 0g 0%
Monounsaturated fat 0.026g 0g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Fondant icing
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Rapini
0%
Fondant icing
Minerals Daily Need Coverage Score
27%
Rapini
1%
Fondant icing

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 88.52g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Fondant icing
Fondant icing contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Fondant icing
Fondant icing is lower in Saturated fat (difference - 0.05g)
Which food is cheaper?
Fondant icing
Fondant icing is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fondant icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167986/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.