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  6. Rapini vs. Goat cheese

Rapini vs. Goat cheese — In-Depth Nutrition Comparison

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Summary of differences between rapini and goat cheese

  • Rapini has more vitamin K, vitamin A, vitamin C, and folate; however, goat cheese is higher in copper, phosphorus, vitamin B2, and calcium.
  • Rapini covers your daily need for vitamin K, 185% more than goat cheese.
  • Rapini has less saturated fat.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Cheese, goat, semisoft type.

Infographic

Rapini vs Goat cheese 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
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% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +32.1%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +324.7%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +175.9%
Contains more CopperCopper +1242.9%
Contains more PhosphorusPhosphorus +413.7%
Contains more SeleniumSelenium +280%

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
8
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +523.1%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B6Vitamin B6 +185%
Contains more Vitamin KVitamin K +8860%
Contains more FolateFolate +4050%
Contains more CholineCholine +18.8%
Contains more Vitamin AVitamin A +210.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +424%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.148mg

All nutrients comparison - raw data values

Nutrient Rapini Goat cheese DV% diff.
Vitamin K 224µg 2.5µg 185%
Saturated fat 0.05g 20.639g 94%
Copper 0.042mg 0.564mg 58%
Fats 0.49g 29.84g 45%
Phosphorus 73mg 375mg 43%
Vitamin B2 0.129mg 0.676mg 42%
Protein 3.17g 21.58g 37%
Vitamin A 131µg 407µg 31%
Cholesterol 0mg 79mg 26%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 2µg 20%
Calcium 108mg 298mg 19%
Calories 22kcal 364kcal 17%
Monounsaturated fat 0.026g 6.808g 17%
Sodium 33mg 415mg 17%
Manganese 0.395mg 0.093mg 13%
Fiber 2.7g 0g 11%
Vitamin B6 0.171mg 0.06mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 1.62mg 0.26mg 9%
Vitamin B1 0.162mg 0.072mg 8%
Iron 2.14mg 1.62mg 7%
Selenium 1µg 3.8µg 5%
Polyunsaturated fat 0.13g 0.709g 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.322mg 0.19mg 3%
Magnesium 22mg 29mg 2%
Potassium 196mg 158mg 1%
Choline 18.3mg 15.4mg 1%
Carbs 2.85g 0.12g 1%
Zinc 0.77mg 0.66mg 1%
Net carbs 0.15g 0.12g N/A
Sugar 0.38g 0.12g N/A
Vitamin B3 1.221mg 1.148mg 0%
Tryptophan 0.043mg 0.227mg 0%
Threonine 0.106mg 0.805mg 0%
Isoleucine 0.104mg 0.893mg 0%
Leucine 0.17mg 1.861mg 0%
Lysine 0.198mg 1.549mg 0%
Methionine 0.048mg 0.575mg 0%
Phenylalanine 0.128mg 0.859mg 0%
Valine 0.153mg 1.485mg 0%
Histidine 0.066mg 0.589mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +2275%
Contains more WaterWater +103.3%
Contains more ProteinProtein +580.8%
Contains more FatsFats +5989.8%
Contains more OtherOther +212.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +26084.6%
Contains more Poly. FatPolyunsaturated fat +445.4%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.