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  6. Rapini vs. Lobster Raw

Rapini vs. Lobster Raw — In-Depth Nutrition Comparison

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Summary of differences between rapini and lobster Raw

  • Rapini has more vitamin K, vitamin A, iron, and vitamin C; however, lobster Raw is higher in copper, selenium, vitamin B12, zinc, and vitamin B5.
  • Rapini covers your daily need for vitamin K, 187% more than lobster Raw.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Crustaceans, lobster, northern, raw.

Infographic

Rapini vs Lobster Raw 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
Rapini
4
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more CalciumCalcium +28.6%
Contains more IronIron +723.1%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +605.4%
Contains more MagnesiumMagnesium +72.7%
Contains more CopperCopper +3111.9%
Contains more ZincZinc +358.4%
Contains more PhosphorusPhosphorus +120.5%
Contains more SeleniumSelenium +6260%
~equal in Potassium ~200mg

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
Rapini
8
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 0% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin EVitamin E +86.2%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +821.4%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +730%
Contains more Vitamin B3Vitamin B3 +30.3%
Contains more Vitamin B5Vitamin B5 +350%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +284.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Lobster Raw DV% diff.
Vitamin K 224µg 0µg 187%
Copper 0.042mg 1.349mg 145%
Selenium 1µg 63.6µg 114%
Vitamin B12 0µg 1.25µg 52%
Cholesterol 0mg 127mg 42%
Protein 3.17g 16.52g 27%
Zinc 0.77mg 3.53mg 25%
Iron 2.14mg 0.26mg 24%
Vitamin B5 0.322mg 1.449mg 23%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 10µg 18%
Sodium 33mg 423mg 17%
Manganese 0.395mg 0.056mg 15%
Vitamin A 131µg 1µg 14%
Phosphorus 73mg 161mg 13%
Vitamin B1 0.162mg 0.02mg 12%
Fiber 2.7g 0g 11%
Vitamin B2 0.129mg 0.014mg 9%
Choline 18.3mg 70.3mg 9%
Vitamin B6 0.171mg 0.104mg 5%
Vitamin E 1.62mg 0.87mg 5%
Magnesium 22mg 38mg 4%
Calories 22kcal 77kcal 3%
Vitamin B3 1.221mg 1.591mg 2%
Calcium 108mg 84mg 2%
Carbs 2.85g 0g 1%
Saturated fat 0.05g 0.181g 1%
Polyunsaturated fat 0.13g 0.296g 1%
Fats 0.49g 0.75g 0%
Net carbs 0.15g 0g N/A
Vitamin D 0IU 1IU 0%
Potassium 196mg 200mg 0%
Sugar 0.38g 0g N/A
Trans fat 0g 0.011g N/A
Monounsaturated fat 0.026g 0.22g 0%
Tryptophan 0.043mg 0.215mg 0%
Threonine 0.106mg 0.654mg 0%
Isoleucine 0.104mg 0.723mg 0%
Leucine 0.17mg 1.197mg 0%
Lysine 0.198mg 1.24mg 0%
Methionine 0.048mg 0.413mg 0%
Phenylalanine 0.128mg 0.68mg 0%
Valine 0.153mg 0.741mg 0%
Histidine 0.066mg 0.413mg 0%
Fructose 0.17g 0g 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.3%
Contains more ProteinProtein +421.1%
Contains more FatsFats +53.1%
Contains more OtherOther +89.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +746.2%
Contains more Poly. FatPolyunsaturated fat +127.7%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.