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Rapini vs. Milk — In-Depth Nutrition Comparison

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How are rapini and milk different?

  • Rapini is richer in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, fiber, and vitamin E, while milk is higher in vitamin B12.
  • Rapini covers your daily need for vitamin K, 187% more than milk.

Broccoli raab, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Rapini vs Milk 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
7
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%
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +7033.3%
Contains more CopperCopper +320%
Contains more ZincZinc +83.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +13066.7%
Contains more CalciumCalcium +15.7%
Contains more PhosphorusPhosphorus +30.1%
Contains more SeleniumSelenium +230%

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
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%
Milk
4
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +125.9%
Contains more Vitamin EVitamin E +16100%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B3Vitamin B3 +1212.9%
Contains more Vitamin B6Vitamin B6 +362.2%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +1560%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +43.4%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~17.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more OtherOther +25.3%
Contains more FatsFats +98%
Contains more CarbsCarbs +75.1%
~equal in Protein ~3.37g
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Poly. FatPolyunsaturated fat +271.4%
Contains more Mono. FatMonounsaturated fat +965.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
3
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Milk DV% diff.
Vitamin K 224µg 0.1µg 187%
Iron 2.14mg 0.03mg 26%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 5µg 20%
Vitamin B12 0µg 0.47µg 20%
Manganese 0.395mg 0.003mg 17%
Vitamin B1 0.162mg 0.02mg 12%
Fiber 2.7g 0g 11%
Vitamin E 1.62mg 0.01mg 11%
Vitamin B6 0.171mg 0.037mg 10%
Vitamin A 131µg 58µg 8%
Vitamin B3 1.221mg 0.093mg 7%
Vitamin D 0IU 48IU 6%
Vitamin D 0µg 1.2µg 6%
Selenium 1µg 3.3µg 4%
Vitamin B2 0.129mg 0.185mg 4%
Copper 0.042mg 0.01mg 4%
Magnesium 22mg 11mg 3%
Zinc 0.77mg 0.42mg 3%
Saturated fat 0.05g 0.633g 3%
Phosphorus 73mg 95mg 3%
Cholesterol 0mg 5mg 2%
Calcium 108mg 125mg 2%
Monounsaturated fat 0.026g 0.277g 1%
Polyunsaturated fat 0.13g 0.035g 1%
Calories 22kcal 42kcal 1%
Vitamin B5 0.322mg 0.361mg 1%
Potassium 196mg 150mg 1%
Carbs 2.85g 4.99g 1%
Fats 0.49g 0.97g 1%
Protein 3.17g 3.37g 0%
Net carbs 0.15g 4.99g N/A
Sugar 0.38g 5.2g N/A
Sodium 33mg 44mg 0%
Choline 18.3mg 17.7mg 0%
Tryptophan 0.043mg 0.043mg 0%
Threonine 0.106mg 0.143mg 0%
Isoleucine 0.104mg 0.174mg 0%
Leucine 0.17mg 0.319mg 0%
Lysine 0.198mg 0.282mg 0%
Methionine 0.048mg 0.088mg 0%
Phenylalanine 0.128mg 0.174mg 0%
Valine 0.153mg 0.22mg 0%
Histidine 0.066mg 0.101mg 0%
Fructose 0.17g 0g 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Milk
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
15%
Milk
Minerals Daily Need Coverage Score
27%
Rapini
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.82g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.583g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is richer in minerals?
?
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.