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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 RAE, 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.

Infographic

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 less Sodium -92.4%
Contains more Zinc +11.6%
Contains more Calcium +10.2%
Contains more Phosphorus +54.8%
Contains more Potassium +102%
Contains more Copper +281%
Equal in Magnesium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Contains more Iron +234.4%
Contains less Sodium -92.4%
Contains more Zinc +11.6%
Contains more Calcium +10.2%
Contains more Phosphorus +54.8%
Contains more Potassium +102%
Contains more Copper +281%
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 A +893.2%
Contains more Vitamin C +104%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +893.2%
Contains more Vitamin C +104%
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

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Rapini Gratin Opinion
Net carbs 0.15g 9.47g Gratin
Protein 3.17g 5.06g Gratin
Fats 0.49g 7.59g Gratin
Carbs 2.85g 11.27g Gratin
Calories 22kcal 132kcal Gratin
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g g Gratin
Fiber 2.7g 1.8g Rapini
Calcium 108mg 119mg Gratin
Iron 2.14mg 0.64mg Rapini
Magnesium 22mg 20mg Rapini
Phosphorus 73mg 113mg Gratin
Potassium 196mg 396mg Gratin
Sodium 33mg 433mg Rapini
Zinc 0.77mg 0.69mg Rapini
Copper 0.042mg 0.16mg Gratin
Vitamin A 2622IU 264IU Rapini
Vitamin E 1.62mg mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 9.9mg Rapini
Vitamin B1 0.162mg 0.064mg Rapini
Vitamin B2 0.129mg 0.116mg Rapini
Vitamin B3 1.221mg 0.993mg Rapini
Vitamin B5 0.322mg 0.387mg Gratin
Vitamin B6 0.171mg 0.174mg Gratin
Folate 83µg 11µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg µg Rapini
Tryptophan 0.043mg 0.07mg Gratin
Threonine 0.106mg 0.192mg Gratin
Isoleucine 0.104mg 0.284mg Gratin
Leucine 0.17mg 0.443mg Gratin
Lysine 0.198mg 0.381mg Gratin
Methionine 0.048mg 0.117mg Gratin
Phenylalanine 0.128mg 0.254mg Gratin
Valine 0.153mg 0.325mg Gratin
Histidine 0.066mg 0.151mg Gratin
Cholesterol 0mg 23mg Rapini
Trans Fat 0g g Gratin
Saturated Fat 0.05g 4.733g Rapini
Monounsaturated Fat 0.026g 2.149g Gratin
Polyunsaturated fat 0.13g 0.276g Gratin

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 23mg)
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.

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.