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Rapini vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between rapini and pasta

  • Rapini has more vitamin A, vitamin C, iron, vitamin B6, calcium, manganese, and potassium; however, pasta is richer in vitamin B12 and copper.
  • Rapini covers your daily vitamin A needs 52% more than pasta.
  • Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of rapini is 32.

Specific food types used in this comparison are Broccoli raab, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Rapini vs Pasta 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
8
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%
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +716.7%
Contains more IronIron +87.7%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +15.9%
Contains more ManganeseManganese +76.3%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +121.4%
Contains less SodiumSodium -81.8%

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
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%
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2083.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +402.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +29.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +16.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more WaterWater +35%
Contains more OtherOther +203.2%
Contains more ProteinProtein +62.5%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +774.7%

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
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +376.9%
Contains more Poly. FatPolyunsaturated fat +230%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Pasta DV% diff.
Vitamin K 224µg 187%
Vitamin C 20.2mg 0mg 22%
Vitamin A 131µg 6µg 14%
Iron 2.14mg 1.14mg 13%
Vitamin E 1.62mg 11%
Fiber 2.7g 11%
Vitamin B6 0.171mg 0.034mg 11%
Cholesterol 0mg 33mg 11%
Calcium 108mg 6mg 10%
Manganese 0.395mg 0.224mg 7%
Carbs 2.85g 24.93g 7%
Vitamin B12 0µg 0.14µg 6%
Copper 0.042mg 0.093mg 6%
Potassium 196mg 24mg 5%
Folate 83µg 64µg 5%
Calories 22kcal 131kcal 5%
Protein 3.17g 5.15g 4%
Vitamin B1 0.162mg 0.209mg 4%
Vitamin B5 0.322mg 0.183mg 3%
Choline 18.3mg 3%
Polyunsaturated fat 0.13g 0.429g 2%
Selenium 1µg 2%
Zinc 0.77mg 0.56mg 2%
Vitamin B2 0.129mg 0.15mg 2%
Sodium 33mg 6mg 1%
Vitamin B3 1.221mg 0.992mg 1%
Magnesium 22mg 18mg 1%
Fats 0.49g 1.05g 1%
Phosphorus 73mg 63mg 1%
Net carbs 0.15g 24.93g N/A
Sugar 0.38g N/A
Saturated fat 0.05g 0.15g 0%
Monounsaturated fat 0.026g 0.124g 0%
Tryptophan 0.043mg 0.065mg 0%
Threonine 0.106mg 0.134mg 0%
Isoleucine 0.104mg 0.197mg 0%
Leucine 0.17mg 0.348mg 0%
Lysine 0.198mg 0.097mg 0%
Methionine 0.048mg 0.079mg 0%
Phenylalanine 0.128mg 0.247mg 0%
Valine 0.153mg 0.217mg 0%
Histidine 0.066mg 0.103mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pasta
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%
Pasta
Minerals Daily Need Coverage Score
27%
Rapini
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.1g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 17)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.6)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 27mg)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.