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Rapini vs. Meatball — In-Depth Nutrition Comparison

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How are rapini and meatball different?

  • Rapini is richer in vitamin K, vitamin A, and vitamin C, while meatball is higher in copper, vitamin B1, vitamin B12, phosphorus, choline, and zinc.
  • Rapini covers your daily need for vitamin K, 187% more than meatball.
  • Rapini is lower in sodium.
  • Rapini has a higher glycemic index (32) than meatball (0).

Broccoli raab, raw and Meatballs, meatless types were used in this article.

Infographic

Rapini vs Meatball 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
5
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% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +332%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +25%
Contains more CopperCopper +1581%
Contains more ZincZinc +133.8%
Contains more PhosphorusPhosphorus +371.2%
~equal in Potassium ~180mg
~equal in Iron ~2.16mg

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
3
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% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +479%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +104.8%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +383.1%
~equal in Vitamin E ~1.73mg
~equal in Vitamin D ~0µg
~equal in Folate ~78µg

All nutrients comparison - raw data values

Nutrient Rapini Meatball DV% diff.
Vitamin K 224µg 0µg 187%
Copper 0.042mg 0.706mg 74%
Vitamin B1 0.162mg 0.938mg 65%
Vitamin B12 0µg 1.5µg 63%
Phosphorus 73mg 344mg 39%
Protein 3.17g 21g 36%
Polyunsaturated fat 0.13g 4.666g 30%
Vitamin C 20.2mg 0mg 22%
Sodium 33mg 550mg 22%
Manganese 0.395mg 17%
Vitamin A 131µg 0µg 15%
Choline 18.3mg 88.4mg 13%
Fats 0.49g 9g 13%
Zinc 0.77mg 1.8mg 9%
Calories 22kcal 197kcal 9%
Vitamin B3 1.221mg 2.5mg 8%
Fiber 2.7g 4.6g 8%
Calcium 108mg 25mg 8%
Saturated fat 0.05g 1.425g 6%
Vitamin B2 0.129mg 0.213mg 6%
Monounsaturated fat 0.026g 2.188g 5%
Vitamin B5 0.322mg 0.5mg 4%
Vitamin B6 0.171mg 0.2mg 2%
Carbs 2.85g 8g 2%
Vitamin E 1.62mg 1.73mg 1%
Folate 83µg 78µg 1%
Magnesium 22mg 18mg 1%
Net carbs 0.15g 3.4g N/A
Potassium 196mg 180mg 0%
Iron 2.14mg 2.16mg 0%
Sugar 0.38g 1.25g N/A
Selenium 1µg 0.8µg 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
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Contains more WaterWater +59.6%
Contains more ProteinProtein +562.5%
Contains more FatsFats +1736.7%
Contains more CarbsCarbs +180.7%
Contains more OtherOther +325.5%

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
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +8315.4%
Contains more Poly. FatPolyunsaturated fat +3489.2%

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.