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Rapini vs Gratin - In-Depth Nutrition Comparison

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How are Rapini and Gratin different?

  • Rapini is higher in Iron, Folate, Vitamin C, Manganese, Vitamin B1, and Vitamin A, however Gratin is richer in Copper.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.
  • Rapini contains 8 times more Folate than Gratin. While Rapini contains 83µg of Folate, Gratin contains only 11µg.
  • Rapini has less Sodium.

Broccoli raab, raw and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

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Rapini vs Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
4
:
4
Gratin
Contains more Iron +234.4%
Contains more Zinc +11.6%
Contains less Sodium -92.4%
Contains more Calcium +10.2%
Contains more Potassium +102%
Contains more Copper +281%
Contains more Phosphorus +54.8%
Equal in Magnesium - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains more Iron +234.4%
Contains more Zinc +11.6%
Contains less Sodium -92.4%
Contains more Calcium +10.2%
Contains more Potassium +102%
Contains more Copper +281%
Contains more Phosphorus +54.8%
Equal in Magnesium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
8
:
2
Gratin
Contains more Vitamin C +104%
Contains more Vitamin A +893.2%
Contains more Vitamin B1 +153.1%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B3 +23%
Contains more Folate +654.5%
Contains more Vitamin B5 +20.2%
Equal in Vitamin B6 - 0.174
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Contains more Vitamin C +104%
Contains more Vitamin A +893.2%
Contains more Vitamin B1 +153.1%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B3 +23%
Contains more Folate +654.5%
Contains more Vitamin B5 +20.2%
Equal in Vitamin B6 - 0.174

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
15
Gratin
Mineral Summary Score
27
Rapini
36
Gratin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
30%
Gratin
Carbohydrates
3%
Rapini
11%
Gratin
Fats
2%
Rapini
35%
Gratin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 400mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 4.683g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
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.

All nutrients comparison - raw data values

Nutrient Rapini Gratin Opinion
Calories 22 132 Gratin
Protein 3.17 5.06 Gratin
Fats 0.49 7.59 Gratin
Vitamin C 20.2 9.9 Rapini
Net carbs 0.15000000596046448 9.470000267028809 Gratin
Carbs 2.85 11.27 Gratin
Cholesterol 0 23 Rapini
Vitamin D 0 0
Iron 2.14 0.64 Rapini
Calcium 108 119 Gratin
Potassium 196 396 Gratin
Magnesium 22 20 Rapini
Sugar 0.38 Gratin
Fiber 2.7 1.8 Rapini
Copper 0.042 0.16 Gratin
Zinc 0.77 0.69 Rapini
Starch
Phosphorus 73 113 Gratin
Sodium 33 433 Rapini
Vitamin A 2622 264 Rapini
Vitamin E 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.064 Rapini
Vitamin B2 0.129 0.116 Rapini
Vitamin B3 1.221 0.993 Rapini
Vitamin B5 0.322 0.387 Gratin
Vitamin B6 0.171 0.174 Gratin
Vitamin B12 0 0
Vitamin K 224 Rapini
Folate 83 11 Rapini
Trans Fat 0 Gratin
Saturated Fat 0.05 4.733 Rapini
Monounsaturated Fat 0.026 2.149 Gratin
Polyunsaturated fat 0.13 0.276 Gratin
Tryptophan 0.043 0.07 Gratin
Threonine 0.106 0.192 Gratin
Isoleucine 0.104 0.284 Gratin
Leucine 0.17 0.443 Gratin
Lysine 0.198 0.381 Gratin
Methionine 0.048 0.117 Gratin
Phenylalanine 0.128 0.254 Gratin
Valine 0.153 0.325 Gratin
Histidine 0.066 0.151 Gratin
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.