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Rapini vs. Jerky — In-Depth Nutrition Comparison

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How are rapini and jerky different?

  • Rapini is richer in vitamin K, vitamin A, and vitamin C, while jerky is higher in zinc, phosphorus, vitamin B12, iron, and copper.
  • Rapini covers your daily need for vitamin K, 185% more than jerky.
  • Rapini is lower in sodium.
  • Rapini has a higher glycemic index (32) than jerky (0).

Broccoli raab, raw and Snacks, beef jerky, chopped and formed types were used in this article.

Infographic

Rapini vs Jerky 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
3
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%
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +440%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +255.9%
Contains more MagnesiumMagnesium +131.8%
Contains more PotassiumPotassium +204.6%
Contains more IronIron +153.3%
Contains more CopperCopper +440.5%
Contains more ZincZinc +953.2%
Contains more PhosphorusPhosphorus +457.5%
Contains more SeleniumSelenium +970%

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
5
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%
Jerky
6
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +230.6%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin KVitamin K +9639.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +10.1%
Contains more Vitamin B3Vitamin B3 +41.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +61.4%
Contains more CholineCholine +496.2%
~equal in Vitamin B1 ~0.154mg
~equal in Vitamin B6 ~0.179mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more WaterWater +296.2%
Contains more ProteinProtein +947.3%
Contains more FatsFats +5124.5%
Contains more CarbsCarbs +286%
Contains more OtherOther +627.7%

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
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +43380.8%
Contains more Poly. FatPolyunsaturated fat +677.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Jerky DV% diff.
Vitamin K 224µg 2.3µg 185%
Sodium 33mg 2081mg 89%
Zinc 0.77mg 8.11mg 67%
Protein 3.17g 33.2g 60%
Saturated fat 0.05g 10.85g 49%
Phosphorus 73mg 407mg 48%
Vitamin B12 0µg 0.99µg 41%
Iron 2.14mg 5.42mg 41%
Fats 0.49g 25.6g 39%
Monounsaturated fat 0.026g 11.305g 28%
Vitamin C 20.2mg 0mg 22%
Copper 0.042mg 0.227mg 21%
Calories 22kcal 410kcal 19%
Selenium 1µg 10.7µg 18%
Choline 18.3mg 109.1mg 17%
Cholesterol 0mg 48mg 16%
Vitamin A 131µg 0µg 15%
Folate 83µg 134µg 13%
Potassium 196mg 597mg 12%
Manganese 0.395mg 0.111mg 12%
Calcium 108mg 20mg 9%
Vitamin E 1.62mg 0.49mg 8%
Magnesium 22mg 51mg 7%
Polyunsaturated fat 0.13g 1.011g 6%
Fiber 2.7g 1.8g 4%
Vitamin B3 1.221mg 1.732mg 3%
Vitamin B5 0.322mg 0.163mg 3%
Carbs 2.85g 11g 3%
Vitamin D 0µg 0.3µg 2%
Vitamin B6 0.171mg 0.179mg 1%
Vitamin D 0IU 11IU 1%
Vitamin B2 0.129mg 0.142mg 1%
Vitamin B1 0.162mg 0.154mg 1%
Net carbs 0.15g 9.2g N/A
Sugar 0.38g 9g 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 Jerky
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
35%
Jerky
Minerals Daily Need Coverage Score
27%
Rapini
111%
Jerky

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 8.62g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 2048mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 10.8g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3.6)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
?
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

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.