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Rapini vs. Mussels — In-Depth Nutrition Comparison

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Differences between rapini and mussels

  • Rapini has more vitamin A, while mussels has more vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, and zinc.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Mussels contains 9 times less vitamin A than rapini. Rapini contains 2622IU of vitamin A, while mussels contains 304IU.
  • The amount of sodium in rapini is lower.
  • Rapini has a lower glycemic index. The glycemic index of rapini is 32, while the glycemic index of mussels is 50.

The food types used in this comparison are Broccoli raab, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Rapini vs Mussels 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
2
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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CalciumCalcium +227.3%
Contains less SodiumSodium -91.1%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +36.7%
Contains more IronIron +214%
Contains more CopperCopper +254.8%
Contains more ZincZinc +246.8%
Contains more PhosphorusPhosphorus +290.4%
Contains more ManganeseManganese +1621.5%
Contains more SeleniumSelenium +8860%

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
6
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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +48.5%
Contains more Vitamin AVitamin A +44%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +71%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +225.6%
Contains more Vitamin B3Vitamin B3 +145.7%
Contains more Vitamin B5Vitamin B5 +195%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~76µg

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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more WaterWater +51.3%
Contains more ProteinProtein +650.8%
Contains more FatsFats +814.3%
Contains more CarbsCarbs +159.3%
Contains more OtherOther +238.3%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +3800%
Contains more Poly. FatPolyunsaturated fat +832.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.395mg 6.8mg 278%
Vitamin K 224µg 187%
Selenium 1µg 89.6µg 161%
Iron 2.14mg 6.72mg 57%
Protein 3.17g 23.8g 41%
Phosphorus 73mg 285mg 30%
Vitamin B2 0.129mg 0.42mg 22%
Cholesterol 0mg 56mg 19%
Zinc 0.77mg 2.67mg 17%
Sodium 33mg 369mg 15%
Vitamin B5 0.322mg 0.95mg 13%
Vitamin B1 0.162mg 0.3mg 12%
Copper 0.042mg 0.149mg 12%
Fiber 2.7g 0g 11%
Vitamin E 1.62mg 11%
Vitamin B3 1.221mg 3mg 11%
Calories 22kcal 172kcal 8%
Calcium 108mg 33mg 8%
Polyunsaturated fat 0.13g 1.212g 7%
Vitamin C 20.2mg 13.6mg 7%
Fats 0.49g 4.48g 6%
Vitamin B6 0.171mg 0.1mg 5%
Saturated fat 0.05g 0.85g 4%
Vitamin A 131µg 91µg 4%
Magnesium 22mg 37mg 4%
Choline 18.3mg 3%
Carbs 2.85g 7.39g 2%
Folate 83µg 76µg 2%
Potassium 196mg 268mg 2%
Monounsaturated fat 0.026g 1.014g 2%
Net carbs 0.15g 7.39g N/A
Sugar 0.38g N/A
Tryptophan 0.043mg 0.267mg 0%
Threonine 0.106mg 1.025mg 0%
Isoleucine 0.104mg 1.036mg 0%
Leucine 0.17mg 1.676mg 0%
Lysine 0.198mg 1.779mg 0%
Methionine 0.048mg 0.537mg 0%
Phenylalanine 0.128mg 0.853mg 0%
Valine 0.153mg 1.04mg 0%
Histidine 0.066mg 0.457mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Mussels
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
265%
Mussels
Minerals Daily Need Coverage Score
27%
Rapini
198%
Mussels

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.8g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 18)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $6.6)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0.38g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
?
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.