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  6. Rapini vs. Marinara sauce

Rapini vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between rapini and marinara sauce

  • Rapini has more vitamin K, vitamin A, vitamin C, folate, iron, vitamin B1, manganese, calcium, and phosphorus; however, marinara sauce has more vitamin B3.
  • Rapini's daily need coverage for vitamin K is 175% more.
  • Rapini has 10 times more vitamin C than marinara sauce. Rapini has 20.2mg of vitamin C, while marinara sauce has 2mg.

The food varieties used in the comparison are Broccoli raab, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Rapini vs Marinara sauce 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
6
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +300%
Contains more IronIron +174.4%
Contains more ZincZinc +285%
Contains more PhosphorusPhosphorus +114.7%
Contains more ManganeseManganese +188.3%
Contains more PotassiumPotassium +62.8%
Contains more CopperCopper +92.9%
~equal in Sodium ~30mg
~equal in Selenium ~1.1µg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +910%
Contains more Vitamin AVitamin A +297%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1511.5%
Contains more FolateFolate +538.5%
Contains more CholineCholine +33.6%
Contains more Vitamin EVitamin E +48.1%
Contains more Vitamin B3Vitamin B3 +220.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.173mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Marinara sauce DV% diff.
Vitamin K 224µg 13.9µg 175%
Vitamin C 20.2mg 2mg 20%
Folate 83µg 13µg 18%
Vitamin B3 1.221mg 3.917mg 17%
Iron 2.14mg 0.78mg 17%
Vitamin B1 0.162mg 0.024mg 12%
Vitamin A 131µg 33µg 11%
Manganese 0.395mg 0.137mg 11%
Calcium 108mg 27mg 8%
Phosphorus 73mg 34mg 6%
Vitamin B5 0.322mg 6%
Vitamin B2 0.129mg 0.061mg 5%
Vitamin E 1.62mg 2.4mg 5%
Zinc 0.77mg 0.2mg 5%
Protein 3.17g 1.41g 4%
Fiber 2.7g 1.8g 4%
Potassium 196mg 319mg 4%
Copper 0.042mg 0.081mg 4%
Polyunsaturated fat 0.13g 0.508g 3%
Fats 0.49g 1.48g 2%
Carbs 2.85g 8.06g 2%
Saturated fat 0.05g 0.17g 1%
Choline 18.3mg 13.7mg 1%
Monounsaturated fat 0.026g 0.377g 1%
Calories 22kcal 51kcal 1%
Magnesium 22mg 18mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 0.15g 6.26g N/A
Sugar 0.38g 5.5g N/A
Sodium 33mg 30mg 0%
Selenium 1µg 1.1µg 0%
Vitamin B6 0.171mg 0.173mg 0%
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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +124.8%
Contains more FatsFats +202%
Contains more CarbsCarbs +182.8%
Contains more OtherOther +76.6%
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +290.8%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.