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  6. Rapini vs. Pacific saury raw

Rapini vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are rapini and pacific saury raw different?

  • Rapini is richer in vitamin K, vitamin A, iron, vitamin C, and folate, while pacific saury raw is higher in vitamin B12, selenium, phosphorus, and vitamin D.
  • Rapini covers your daily need for vitamin K, 187% more than pacific saury raw.
  • Rapini contains 37 times more vitamin A than pacific saury raw. Rapini contains 2622IU of vitamin A, while pacific saury raw contains 70IU.
  • Rapini has a higher glycemic index (32) than pacific saury raw (0).

Broccoli raab, raw and Fish, pike, northern, raw types were used in this article.

Infographic

Rapini vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +89.5%
Contains more IronIron +289.1%
Contains more ZincZinc +14.9%
Contains less SodiumSodium -15.4%
Contains more ManganeseManganese +64.6%
Contains more MagnesiumMagnesium +40.9%
Contains more PotassiumPotassium +32.1%
Contains more CopperCopper +21.4%
Contains more PhosphorusPhosphorus +201.4%
Contains more SeleniumSelenium +1160%

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
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%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +431.6%
Contains more Vitamin AVitamin A +523.8%
Contains more Vitamin EVitamin E +710%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B2Vitamin B2 +104.8%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +453.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +88.4%
Contains more Vitamin B5Vitamin B5 +132.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +255.2%

All nutrients comparison - raw data values

Nutrient Rapini Pacific saury raw DV% diff.
Vitamin K 224µg 0.1µg 187%
Vitamin B12 0µg 2µg 83%
Protein 3.17g 19.26g 32%
Selenium 1µg 12.6µg 21%
Phosphorus 73mg 220mg 21%
Iron 2.14mg 0.55mg 20%
Vitamin C 20.2mg 3.8mg 18%
Folate 83µg 15µg 17%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin A 131µg 21µg 12%
Fiber 2.7g 0g 11%
Vitamin B1 0.162mg 0.058mg 9%
Vitamin E 1.62mg 0.2mg 9%
Vitamin B5 0.322mg 0.75mg 9%
Choline 18.3mg 65mg 8%
Manganese 0.395mg 0.24mg 7%
Vitamin B3 1.221mg 2.3mg 7%
Calcium 108mg 57mg 5%
Vitamin B2 0.129mg 0.063mg 5%
Vitamin B6 0.171mg 0.117mg 4%
Calories 22kcal 88kcal 3%
Potassium 196mg 259mg 2%
Magnesium 22mg 31mg 2%
Zinc 0.77mg 0.67mg 1%
Copper 0.042mg 0.051mg 1%
Carbs 2.85g 0g 1%
Fats 0.49g 0.69g 0%
Net carbs 0.15g 0g N/A
Sugar 0.38g 0g N/A
Sodium 33mg 39mg 0%
Saturated fat 0.05g 0.118g 0%
Monounsaturated fat 0.026g 0.157g 0%
Polyunsaturated fat 0.13g 0.202g 0%
Tryptophan 0.043mg 0.216mg 0%
Threonine 0.106mg 0.844mg 0%
Isoleucine 0.104mg 0.887mg 0%
Leucine 0.17mg 1.565mg 0%
Lysine 0.198mg 1.768mg 0%
Methionine 0.048mg 0.57mg 0%
Phenylalanine 0.128mg 0.752mg 0%
Valine 0.153mg 0.992mg 0%
Histidine 0.066mg 0.567mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.3%
Contains more ProteinProtein +507.6%
Contains more FatsFats +40.8%
Contains more OtherOther +20.2%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -57.6%
Contains more Mono. FatMonounsaturated fat +503.8%
Contains more Poly. FatPolyunsaturated fat +55.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.