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Rapini vs. Icing — In-Depth Nutrition Comparison

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What are the main differences between rapini and icing?

  • Rapini is richer in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B6, and vitamin B1, yet icing is richer in vitamin B2.
  • Rapini's daily need coverage for vitamin K is 176% higher.
  • Rapini contains less saturated fat.
  • Rapini has a lower glycemic index than icing.

We used Broccoli raab, raw and Frostings, vanilla, creamy, ready-to-eat types in this comparison.

Infographic

Rapini vs Icing 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
10
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%
Icing
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 3% 6% 0% 1.9% 7.7% 24% 0% 0.55%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +476.5%
Contains more IronIron +1237.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +305.6%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +900%

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
9
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%
Icing
1
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% 31% 0% 2.5% 70% 4.1% 3.3% 0% 0% 33% 6% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1520%
Contains more Vitamin B3Vitamin B3 +455%
Contains more Vitamin B5Vitamin B5 +485.5%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +1623.1%
Contains more FolateFolate +937.5%
Contains more CholineCholine +695.7%
Contains more Vitamin B2Vitamin B2 +134.1%
~equal in Vitamin E ~1.53mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Icing
2
16% 68% 15%
Protein: 0 g
Fats: 16.23 g
Carbs: 67.89 g
Water: 15.07 g
Other: 0.81 g
Contains more ProteinProtein +∞%
Contains more WaterWater +514.1%
Contains more OtherOther +16%
Contains more FatsFats +3212.2%
Contains more CarbsCarbs +2282.1%

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
Icing
2
19% 31% 50%
Saturated fat: Sat. Fat 2.974 g
Monounsaturated fat: Mono. Fat 4.86 g
Polyunsaturated fat: Poly. Fat 7.951 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +18592.3%
Contains more Poly. FatPolyunsaturated fat +6016.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Icing DV% diff.
Vitamin K 224µg 13µg 176%
Polyunsaturated fat 0.13g 7.951g 52%
Iron 2.14mg 0.16mg 25%
Fats 0.49g 16.23g 24%
Vitamin C 20.2mg 0mg 22%
Carbs 2.85g 67.89g 22%
Calories 22kcal 418kcal 20%
Folate 83µg 8µg 19%
Manganese 0.395mg 0mg 17%
Vitamin A 131µg 0µg 15%
Saturated fat 0.05g 2.974g 13%
Vitamin B6 0.171mg 0mg 13%
Vitamin B2 0.129mg 0.302mg 13%
Vitamin B1 0.162mg 0.01mg 13%
Monounsaturated fat 0.026g 4.86g 12%
Calcium 108mg 3mg 11%
Fiber 2.7g 0g 11%
Phosphorus 73mg 18mg 8%
Sodium 33mg 184mg 7%
Zinc 0.77mg 0.07mg 6%
Protein 3.17g 0g 6%
Vitamin B3 1.221mg 0.22mg 6%
Copper 0.042mg 0mg 5%
Magnesium 22mg 1mg 5%
Vitamin B5 0.322mg 0.055mg 5%
Potassium 196mg 34mg 5%
Choline 18.3mg 2.3mg 3%
Selenium 1µg 0.1µg 2%
Vitamin E 1.62mg 1.53mg 1%
Net carbs 0.15g 67.89g N/A
Sugar 0.38g 63.1g N/A
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 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
12%
Icing
Minerals Daily Need Coverage Score
27%
Rapini
4%
Icing

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 62.72g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 151mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.924g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 19)
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 is cheaper?
Icing
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. Icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169620/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.