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Rapini vs. Fruit preserves — In-Depth Nutrition Comparison

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Summary of differences between rapini and fruit preserves

  • Fruit preserves have less vitamin K, vitamin A, iron, folate, manganese, vitamin C, vitamin B1, vitamin B6, vitamin E, and calcium than rapini.
  • Rapini covers your daily need for vitamin K, 187% more than fruit preserves.
  • The glycemic index of fruit preserves is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Jams and preserves.

Infographic

Rapini vs Fruit preserves 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
7
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +154.5%
Contains more IronIron +336.7%
Contains more ZincZinc +1183.3%
Contains more PhosphorusPhosphorus +284.2%
Contains more ManganeseManganese +887.5%
Contains more CopperCopper +138.1%
Contains more SeleniumSelenium +100%
~equal in Sodium ~32mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +129.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B1Vitamin B1 +912.5%
Contains more Vitamin B2Vitamin B2 +69.7%
Contains more Vitamin B3Vitamin B3 +3291.7%
Contains more Vitamin B5Vitamin B5 +1510%
Contains more Vitamin B6Vitamin B6 +755%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +654.5%
Contains more CholineCholine +79.4%
~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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +756.8%
Contains more FatsFats +600%
Contains more WaterWater +203.7%
Contains more OtherOther +308.7%
Contains more CarbsCarbs +2316.1%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +46.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Fruit preserves
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 Fruit preserves DV% diff.
Vitamin K 224µg 0µg 187%
Carbs 2.85g 68.86g 22%
Iron 2.14mg 0.49mg 21%
Folate 83µg 11µg 18%
Manganese 0.395mg 0.04mg 15%
Vitamin A 131µg 0µg 15%
Calories 22kcal 278kcal 13%
Vitamin C 20.2mg 8.8mg 13%
Vitamin B6 0.171mg 0.02mg 12%
Vitamin B1 0.162mg 0.016mg 12%
Vitamin E 1.62mg 0.12mg 10%
Calcium 108mg 20mg 9%
Phosphorus 73mg 19mg 8%
Vitamin B3 1.221mg 0.036mg 7%
Vitamin B5 0.322mg 0.02mg 6%
Copper 0.042mg 0.1mg 6%
Zinc 0.77mg 0.06mg 6%
Fiber 2.7g 1.1g 6%
Protein 3.17g 0.37g 6%
Potassium 196mg 77mg 4%
Magnesium 22mg 4mg 4%
Vitamin B2 0.129mg 0.076mg 4%
Selenium 1µg 2µg 2%
Fats 0.49g 0.07g 1%
Choline 18.3mg 10.2mg 1%
Polyunsaturated fat 0.13g 0g 1%
Net carbs 0.15g 67.76g N/A
Sugar 0.38g 48.5g N/A
Sodium 33mg 32mg 0%
Saturated fat 0.05g 0.01g 0%
Monounsaturated fat 0.026g 0.038g 0%
Tryptophan 0.043mg 0.008mg 0%
Threonine 0.106mg 0.023mg 0%
Isoleucine 0.104mg 0.017mg 0%
Leucine 0.17mg 0.037mg 0%
Lysine 0.198mg 0.03mg 0%
Methionine 0.048mg 0.001mg 0%
Phenylalanine 0.128mg 0.021mg 0%
Valine 0.153mg 0.021mg 0%
Histidine 0.066mg 0.014mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Fruit preserves
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
6%
Fruit preserves
Minerals Daily Need Coverage Score
27%
Rapini
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 48.12g)
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 contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Fruit preserves
Fruit preserves 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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.