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  6. Rapini vs. Monterey Jack

Rapini vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between rapini and monterey Jack

  • Rapini has more vitamin K, vitamin A, and vitamin C, while monterey Jack has more calcium, phosphorus, vitamin B12, and selenium.
  • Rapini's daily need coverage for vitamin K is 185% higher.
  • The amount of sodium in rapini is lower.

The food types used in this comparison are Broccoli raab, raw and Cheese, monterey.

Infographic

Rapini vs Monterey Jack 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
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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +142%
Contains more IronIron +197.2%
Contains more CopperCopper +31.3%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +3490.9%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +590.7%
Contains more ZincZinc +289.6%
Contains more PhosphorusPhosphorus +508.2%
Contains more SeleniumSelenium +1350%

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
9
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +523.1%
Contains more Vitamin B1Vitamin B1 +980%
Contains more Vitamin B3Vitamin B3 +1212.9%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more Vitamin B6Vitamin B6 +116.5%
Contains more Vitamin KVitamin K +8860%
Contains more FolateFolate +361.1%
Contains more CholineCholine +18.8%
Contains more Vitamin AVitamin A +51.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +202.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Rapini Monterey Jack DV% diff.
Vitamin K 224µg 2.5µg 185%
Saturated fat 0.05g 19.066g 86%
Calcium 108mg 746mg 64%
Phosphorus 73mg 444mg 53%
Fats 0.49g 30.28g 46%
Protein 3.17g 24.48g 43%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Selenium 1µg 14.5µg 25%
Sodium 33mg 600mg 25%
Vitamin C 20.2mg 0mg 22%
Monounsaturated fat 0.026g 8.751g 22%
Zinc 0.77mg 3mg 20%
Vitamin B2 0.129mg 0.39mg 20%
Calories 22kcal 373kcal 18%
Iron 2.14mg 0.72mg 18%
Manganese 0.395mg 0.011mg 17%
Folate 83µg 18µg 16%
Vitamin B1 0.162mg 0.015mg 12%
Fiber 2.7g 0g 11%
Vitamin E 1.62mg 0.26mg 9%
Vitamin A 131µg 198µg 7%
Vitamin B3 1.221mg 0.093mg 7%
Vitamin B6 0.171mg 0.079mg 7%
Polyunsaturated fat 0.13g 0.899g 5%
Vitamin D 0µg 0.6µg 3%
Potassium 196mg 81mg 3%
Vitamin D 0IU 22IU 3%
Vitamin B5 0.322mg 0.21mg 2%
Carbs 2.85g 0.68g 1%
Copper 0.042mg 0.032mg 1%
Choline 18.3mg 15.4mg 1%
Magnesium 22mg 27mg 1%
Net carbs 0.15g 0.68g N/A
Sugar 0.38g 0.5g N/A
Tryptophan 0.043mg 0.315mg 0%
Threonine 0.106mg 0.871mg 0%
Isoleucine 0.104mg 1.519mg 0%
Leucine 0.17mg 2.344mg 0%
Lysine 0.198mg 2.037mg 0%
Methionine 0.048mg 0.641mg 0%
Phenylalanine 0.128mg 1.289mg 0%
Valine 0.153mg 1.635mg 0%
Histidine 0.066mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +319.1%
Contains more WaterWater +125.7%
Contains more ProteinProtein +672.2%
Contains more FatsFats +6079.6%
Contains more OtherOther +277.7%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +33557.7%
Contains more Poly. FatPolyunsaturated fat +591.5%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.