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  6. Rapini vs. Marshmallow

Rapini vs. Marshmallow — In-Depth Nutrition Comparison

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Important differences between rapini and marshmallow

  • Marshmallow has less vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, vitamin B6, vitamin E, and calcium.
  • Rapini's daily need coverage for vitamin K is 187% more.
  • Marshmallow has a higher glycemic index than rapini.

The food varieties used in the comparison are Broccoli raab, raw and Candies, marshmallows.

Infographic

Rapini vs Marshmallow 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
8
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +3820%
Contains more IronIron +830.4%
Contains more ZincZinc +1825%
Contains more PhosphorusPhosphorus +812.5%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +4837.5%
Contains more CopperCopper +131%
Contains more SeleniumSelenium +70%

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
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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16100%
Contains more Vitamin B2Vitamin B2 +12800%
Contains more Vitamin B3Vitamin B3 +1465.4%
Contains more Vitamin B5Vitamin B5 +6340%
Contains more Vitamin B6Vitamin B6 +5600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8200%
Contains more CholineCholine +18200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Marshmallow DV% diff.
Vitamin K 224µg 0µg 187%
Carbs 2.85g 81.3g 26%
Iron 2.14mg 0.23mg 24%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 1µg 21%
Manganese 0.395mg 0.008mg 17%
Calories 22kcal 318kcal 15%
Vitamin A 131µg 0µg 15%
Vitamin B6 0.171mg 0.003mg 13%
Vitamin B1 0.162mg 0.001mg 13%
Calcium 108mg 3mg 11%
Vitamin E 1.62mg 0mg 11%
Fiber 2.7g 0.1g 10%
Vitamin B2 0.129mg 0.001mg 10%
Phosphorus 73mg 8mg 9%
Zinc 0.77mg 0.04mg 7%
Vitamin B3 1.221mg 0.078mg 7%
Copper 0.042mg 0.097mg 6%
Potassium 196mg 5mg 6%
Vitamin B5 0.322mg 0.005mg 6%
Magnesium 22mg 2mg 5%
Choline 18.3mg 0.1mg 3%
Protein 3.17g 1.8g 3%
Sodium 33mg 80mg 2%
Selenium 1µg 1.7µg 1%
Polyunsaturated fat 0.13g 0.047g 1%
Fats 0.49g 0.2g 0%
Net carbs 0.15g 81.2g N/A
Sugar 0.38g 57.56g N/A
Saturated fat 0.05g 0.056g 0%
Monounsaturated fat 0.026g 0.08g 0%
Tryptophan 0.043mg 0mg 0%
Threonine 0.106mg 0.035mg 0%
Isoleucine 0.104mg 0.028mg 0%
Leucine 0.17mg 0.066mg 0%
Lysine 0.198mg 0.077mg 0%
Methionine 0.048mg 0.015mg 0%
Phenylalanine 0.128mg 0.042mg 0%
Valine 0.153mg 0.05mg 0%
Histidine 0.066mg 0.017mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +76.1%
Contains more FatsFats +145%
Contains more WaterWater +464.3%
Contains more OtherOther +213.3%
Contains more CarbsCarbs +2752.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -10.7%
Contains more Poly. FatPolyunsaturated fat +176.6%
Contains more Mono. FatMonounsaturated fat +207.7%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.